It's great that you have some awareness of dissociation and are familiar with Dialectical Behavior Therapy (DBT) skills. Here are some strategies you can try to use your DBT skills to manage dissociation before it fully takes hold:
Mindfulness: Practice regular mindfulness exercises to increase your awareness of your thoughts, emotions, and body sensations. Mindfulness can help you recognize early signs of dissociation, allowing you to intervene before it escalates.
Grounding Techniques: Grounding exercises can help you stay connected to the present moment. Engage your senses by focusing on the things you can see, hear, touch, taste, and smell around you. This can help prevent dissociation by keeping you anchored in reality.
TIP Skills: Use TIP skills when you notice signs of dissociation starting. The TIP skills (Temperature, Intense Exercise, Paced Breathing) can help bring your body and mind back to a balanced state.
Self-Soothing: Engage in self-soothing activities when you feel overwhelmed or on the verge of dissociating. This could include activities like taking a warm bath, listening to calming music, or spending time with a comforting object.
Check the Facts: If you notice a sudden shift in your perceptions or feelings, pause and check the facts. Ask yourself if the situation warrants such a significant emotional response or if there might be other factors contributing to your reaction.
Distress Tolerance Techniques: Use distress tolerance skills to cope with challenging emotions. Examples include ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations) or IMPROVE (Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement).
Talk to a Supportive Person: Reach out to someone you trust and who understands your experiences. Sharing your feelings and experiences can help you feel more grounded and connected.
Therapy: Work with your therapist to develop a crisis plan for moments when you're at risk of dissociating. Having a plan in place can help you respond more effectively when dissociation occurs.
Remember, it's crucial to be patient with yourself during this process. Dissociation and sudden personality switches can be challenging to manage, but with practice and the support of a mental health professional, you can learn to apply DBT skills effectively and gain better control over your experiences. If you find that your dissociation is persistent or causing significant distress, consider discussing it with your therapist to explore additional coping strategies and interventions.