Experiencing dissociation while out shopping or in public can be distressing and potentially dangerous, as you've described in your recent frightening situation. While I am not a mental health professional, here are some general tips that might help you manage dissociation while out in public:
Grounding techniques: Practice grounding exercises to help bring your focus back to the present moment. For example, you can try focusing on your breath, touching objects around you to feel their texture, or stating out loud where you are and what you see.
Create a grounding kit: Prepare a small kit with objects that can help you feel grounded and safe, such as a comforting item, a small photo, or a stress ball. Keep this kit in your bag or pocket, so you can access it whenever you feel dissociation coming on.
Mindfulness and meditation: Regularly practicing mindfulness and meditation can improve your awareness of your thoughts and emotions, making it easier to recognize when you might be dissociating. It can also help you become more skilled at bringing your focus back to the present moment.
Establish a routine: Having a structured routine while out shopping might help you feel more anchored and secure. Plan your shopping trips with a clear list of what you need to buy and follow a specific route to minimize the chances of getting overwhelmed or lost.
Take breaks: If you start to feel overwhelmed or dissociated while shopping, find a quiet and safe space where you can take a break. Sit down, take deep breaths, and allow yourself time to reorient and ground yourself before continuing.
Seek support: If possible, consider shopping with a friend or family member who understands your condition and can offer support if you start to dissociate.
Avoid excessive stress: Try to avoid triggering situations or overly stressful environments when you're not feeling mentally prepared to handle them.
Professional help: If dissociation is becoming a frequent and severe issue in your life, it's crucial to seek professional help from a mental health expert. A therapist or counselor experienced in treating dissociative disorders can work with you to develop coping strategies and address the underlying causes.
Remember that these are general tips and might not fully address your specific situation. It's essential to consult with a mental health professional who can provide personalized advice and support based on your individual needs and experiences. They can work with you to develop a comprehensive plan to manage dissociation effectively and improve your overall well-being.