Donate
Find Help Now

Dissociation and Dissociative Disorders

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I help myself? 

This section offers some practical suggestions for looking after yourself. 

Keep a journal 

Keeping a journal can help you understand and remember different parts of your experience. It could: 

  • include writing and artwork you do at different times and, if you have DID, in different identity states 
  • help improve the connections and awareness between different parts of your identity by reading entries from them 
  • help you remember more about what happened in the gaps in your memory. 

“Using a journal to express my inner turmoil helps me deal with it.” 

Try visualisation 

Visualisation is a way of using your imagination to create internal scenes and environments that help you stay safe and contain difficult feelings and thoughts. For example: 

  • you might find that imagining you are wearing protective clothing helps you feel more relaxed in stressful situations 
  • it might help to imagine a place that feels safe to you (and your different identity states). When you feel anxious or threatened, you can imagine going to this place for peace and safety. 

If you experience different identity states, you might be able to imagine a place where they can all meet together and talk. Your therapist might help you to do this too. 

Try grounding techniques 

Grounding techniques can keep you connected to the present and help you avoid feelings, memories, flashbacks or intrusive thoughts that you don’t feel able to cope with yet. You could try: 

  • breathing slowly 
  • listening to sounds around you 
  • walking barefoot 
  • wrapping yourself in a blanket and feeling it around you 
  • touching something or sniffing something with a strong smell. 

Focus on the sensations you are feeling right now. You might find it helpful to keep a box of things with different textures and smells (for example perfume, a blanket and some smooth stones) ready for when you need it. 

“It’s strange because it took me a long time to realise I didn’t need to dissociate to keep myself safe.” 

Think about practical strategies 

Dissociation can make day to day life difficult. Practical strategies could help you cope, such as: 

  • wearing a watch with the time and date 
  • keeping a list of friends and family and their contact details 
  • writing notes to yourself in the house or on a whiteboard. 

Make a personal crisis plan 

A personal crisis plan is a document you make when you are well. It explains what you would like to happen if you are not well enough to make decisions about your treatment or other aspects of your life. Sometimes it is called an ‘advance statement’. We’ve got lots more information about making crisis plans. 

Talk to other people with similar experiences 

  • Try peer support. Unfortunately, there are not many peer support groups specifically for people with complex dissociative disorders, but you can contact HKACDD for more information, and see our pages on peer support.
  • Read other people’s experiences. If you don’t want to talk, you may still find it helpful to read about other people’s experiences. This can give you new perspectives and help give you ideas about new ways of dealing with dissociation. 

Look after yourself 

  • Try to get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. You might find it helpful to learn relaxation techniques. Our pages on coping with sleep problems and relaxation have more information. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. Our pages on food and mood have more information. 
  • Try to take some exercise. Exercise can be really helpful for your mental wellbeing. Our pages on physical activity have more information. 

“Depersonalisation, derealisation and dissociation are now only occasional features in my life. But when I am under a lot of stress or not sleeping properly, I find I dissociate more.” 

Dealing with stigma 

Unfortunately, a lot of people don’t understand much about dissociation and dissociative disorders, and may hold misconceptions about you. This can be really upsetting, especially if the people who feel this way are family, friends or colleagues. 

It’s important to remember that you aren’t alone and you don’t have to put up with people treating you badly. Here are some options for you to think about: 

  • Show people this information to help them understand more about dissociation and dissociative disorders. 
  • Talk to other people who have dissociative disorders by going to a support group – or setting one up for yourself. See our peer support pages for more information. 
  • Share your experience with others.
Instagram Facebook-f Linkedin
What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

How can I help myself?

How can I help myself? 

This section offers some practical suggestions for looking after yourself. 

Keep a journal 

Keeping a journal can help you understand and remember different parts of your experience. It could: 

  • include writing and artwork you do at different times and, if you have DID, in different identity states 
  • help improve the connections and awareness between different parts of your identity by reading entries from them 
  • help you remember more about what happened in the gaps in your memory. 

“Using a journal to express my inner turmoil helps me deal with it.” 

Try visualisation 

Visualisation is a way of using your imagination to create internal scenes and environments that help you stay safe and contain difficult feelings and thoughts. For example: 

  • you might find that imagining you are wearing protective clothing helps you feel more relaxed in stressful situations 
  • it might help to imagine a place that feels safe to you (and your different identity states). When you feel anxious or threatened, you can imagine going to this place for peace and safety. 

If you experience different identity states, you might be able to imagine a place where they can all meet together and talk. Your therapist might help you to do this too. 

Try grounding techniques 

Grounding techniques can keep you connected to the present and help you avoid feelings, memories, flashbacks or intrusive thoughts that you don't feel able to cope with yet. You could try: 

  • breathing slowly 
  • listening to sounds around you 
  • walking barefoot 
  • wrapping yourself in a blanket and feeling it around you 
  • touching something or sniffing something with a strong smell. 

Focus on the sensations you are feeling right now. You might find it helpful to keep a box of things with different textures and smells (for example perfume, a blanket and some smooth stones) ready for when you need it. 

“It’s strange because it took me a long time to realise I didn’t need to dissociate to keep myself safe.” 

Think about practical strategies 

Dissociation can make day to day life difficult. Practical strategies could help you cope, such as: 

  • wearing a watch with the time and date 
  • keeping a list of friends and family and their contact details 
  • writing notes to yourself in the house or on a whiteboard. 

Make a personal crisis plan 

A personal crisis plan is a document you make when you are well. It explains what you would like to happen if you are not well enough to make decisions about your treatment or other aspects of your life. Sometimes it is called an 'advance statement'. We've got lots more information about making crisis plans. 

Talk to other people with similar experiences 

  • Try peer support. Unfortunately, there are not many peer support groups specifically for people with complex dissociative disorders, but you can contact HKACDD for more information, and see our pages on peer support.
  • Read other people's experiences. If you don't want to talk, you may still find it helpful to read about other people's experiences. This can give you new perspectives and help give you ideas about new ways of dealing with dissociation. 

Look after yourself 

  • Try to get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. You might find it helpful to learn relaxation techniques. Our pages on coping with sleep problems and relaxation have more information. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. Our pages on food and mood have more information. 
  • Try to take some exercise. Exercise can be really helpful for your mental wellbeing. Our pages on physical activity have more information. 

“Depersonalisation, derealisation and dissociation are now only occasional features in my life. But when I am under a lot of stress or not sleeping properly, I find I dissociate more.” 

Dealing with stigma 

Unfortunately, a lot of people don't understand much about dissociation and dissociative disorders, and may hold misconceptions about you. This can be really upsetting, especially if the people who feel this way are family, friends or colleagues. 

It's important to remember that you aren't alone and you don't have to put up with people treating you badly. Here are some options for you to think about: 

  • Show people this information to help them understand more about dissociation and dissociative disorders. 
  • Talk to other people who have dissociative disorders by going to a support group - or setting one up for yourself. See our peer support pages for more information. 
  • Share your experience with others.