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Recovery From Trauma Related Dissociation

Recovering from trauma-related dissociation after experiencing abuse can be a challenging and lengthy process. However, with the right resources, support, and mindset, it is possible to heal and regain a sense of functioning and control over one's life. Here are some of the steps that can be taken to support your recovery:

  1. Seek Professional Help: Trauma therapy and other professional resources can help individuals understand the impact of the abuse and develop coping strategies to manage dissociation and related symptoms. Working with a therapist who specializes in trauma can be a safe space to process emotions, memories, and thoughts related to the abuse. A therapist can help you develop coping strategies and address psychological issues related to your abuse.

  2. Creating Safety and Stability: Feeling physically and emotionally safe in your home, and having safe people in your life is crucial when healing from trauma. Create a safe space in your home that is designated as a sanctuary, organized and decorated to feel like a haven that can provide you with a sense of calm and relaxation.

  3. Develop a Support Network: Isolation can worsen dissociative symptoms, so it is important to build supportive relationships and connect with friends, family members, and support groups. It's important to surround yourself with a community of people who understand your experience and who believe you and can provide encouragement and validation. Joining a trauma support group can reduce feelings of shame or self-blame and can accelerate recovery than just with therapy alone.

  4. Identify Triggers: It is important to be aware of the things that may trigger negative emotions or memories related to your trauma. This could be certain sights, sounds, smells, or even people. Identifying these triggers can help you create a plan to avoid or minimize their impact.

  5. Practice Self-Care: Self-care activities such as meditation, exercise, healthy eating, and getting enough rest can help regulate emotions, reduce anxiety, and improve overall well-being. It is important to prioritize self-care activities and tell yourself that you are worth it. Journaling and other creative outlets can provide a way to express difficult emotions safely. Taking a bath, listening to relaxing music and having time for yourself can help when you are feeling stressed. Having hobbies can help to reduce stress and anxiety and can give you a feeling of accomplishment. Sometimes during recovery from trauma, self-care goes to the wayside temporarily. During those times do your best to drink enough water, at least eat something, and get enough sleep or go for a walk until things get back on track. Choose things that help you to feel pampered, safe, and comfortable.

  6. Explore Trauma-Specific Treatment Options: Modalities such as EMDR (Eye Movement Desensitization and Reprocessing), CBT (Cognitive Behavioral Therapy), DBT (Dialectical Behavioral Therapy), Art and Music Therapy can be helpful in addressing trauma-related dissociation and its related symptoms.

  7. Look for Local or Online Resources for Dissociative Identity: Organizations that give information on Dissociation can be helpful to read and get a better understanding for what you or your client are experiencing and ways to better manage the symptoms. Click Here to go to the resource page on this website.

  8. Set Boundaries: Setting boundaries with those who may trigger or re-traumatize can be difficult but necessary for recovery. This may involve ending relationships or reducing contact with certain individuals (friends or family members). It can also include developing assertiveness skills to communicate needs, preferences, and wants in a clear and direct manner.

Recovering from trauma-related dissociation after experiencing abuse is a process that requires patience, compassion, self-care and self compassion. It is a journey that requires intentional effort and a willingness to prioritize your own needs. By seeking professional help, creating safety and stability, building a support network, identifying triggers, practicing self-care, exploring trauma-specific treatment options, checking out trauma resources, and setting boundaries, individuals can work towards healing and regaining control over their lives. It may not be an easy road, but it is possible to reclaim a sense of safety, security, and resilience.

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