Emotional dissociation when being yelled at is a common response, especially for individuals who have experienced trauma or adverse experiences in the past. Emotional dissociation is a defense mechanism that helps protect us from overwhelming or distressing emotions, memories, or experiences. When faced with intense emotions like fear, anger, or shame triggered by being yelled at, your mind may disconnect from those emotions as a way to cope with the situation.
It's important to remember that emotional dissociation is not a sign of weakness; it's a survival strategy that your mind adopts to shield you from emotional harm. However, if you find that this coping mechanism is interfering with your ability to communicate effectively or address conflicts, you may want to work on managing and reducing dissociation. Here are some steps that may help you stop emotional dissociation when being yelled at:
Awareness: Start by recognizing and acknowledging when emotional dissociation occurs. Pay attention to your body and emotional cues during interactions with others, especially when someone is yelling at you.
Identify triggers: Try to identify the specific triggers that lead to emotional dissociation. Understanding what situations or behaviors trigger this response can help you prepare and manage your reactions better.
Breathing and grounding techniques: Practice deep breathing and grounding exercises to stay connected to the present moment during intense interactions. Grounding techniques involve focusing on your senses (e.g., touch, taste, sight) to anchor yourself in reality.
Set boundaries: Communicate assertively and set boundaries with the person who is yelling at you. Let them know that yelling is not an acceptable form of communication and that you would prefer to have a calm and respectful conversation.
Practice active listening: During heated interactions, focus on actively listening to the content of the message rather than solely on the emotional tone. Try to understand the underlying concerns or issues being expressed.
Use "I" statements: When responding, use "I" statements to express your feelings and thoughts without becoming aggressive or defensive. For example, say, "I feel upset when you yell at me, and I would appreciate it if we could discuss this calmly."
Take breaks: If you feel overwhelmed during an argument or when being yelled at, it's okay to take a break and step away from the situation temporarily. Give yourself some time to calm down and collect your thoughts before continuing the conversation.
Seek support: Talk to a trusted friend, family member, or therapist about your experiences with emotional dissociation. Having a supportive network can help you process your emotions and develop healthier coping strategies.
Therapy: Consider seeking professional help from a therapist or counselor who can guide you through processing past traumas or challenging experiences. Therapy can help you build emotional resilience and learn healthier ways to cope with conflicts and strong emotions.
Remember that changing deeply ingrained coping mechanisms takes time and patience. Be compassionate with yourself as you work towards reducing emotional dissociation and finding healthier ways to manage difficult situations.