I got some more helpful advice on how to deal with dissociating that I wanted to pass along.
This DBT IMPROVE the MOMENT worksheet is great. This was suggested in one of my DBT Facebook groups for dissociating. It offers help for ruminating about the past or future, help with getting back to the present moment, and panic lists for feelings of melancholy, obsessing, and other difficult emotions.
From YouTuber, Ryan Liberty: Try to understand why the dissociating is happening in the first place and what your triggers are, such as times of celebration. This way you can prepare in advance if you know a triggering event is coming up. He suggests giving yourself positive messages such as “you can do this, it’s only a few days”, watch your breathing and plan self-care time. “It helped me to repeat to myself mentally ‘I am safe’ and to feel internally the bottom of my feet.”
Ryan also mentions advice from Kati Morton, who says sucking peppermint candies can help with dissociation.
Finally, Lucky Otter’s Haven has a piece about dissociating in NPDs and BPDs that gives some great insight and outlines the difference between derealization and depersonalization.
She writes, “A common symptom of both NPD and BPD is dissociation: a splitting or fragmenting of the personality not very different from what occurs in the Dissociative disorders such as DID (Dissociative Identity Disorder) and Psychogenic Fugue. It usually happens in response to a severe loss of supply or major narcissistic injury, or a sudden awareness of oneself as not oneself (realizing your false self is not who you really are–which happens when a narcissist becomes self aware). These disorders themselves, especially NPD, are dissociative in nature because a split in the personality has occurred. In the narcissist, it’s a substitution of the original personality for a false one. ”
You can read the whole post here.