I've been diagnosed with teh same as switch, basically. The T I work with is doing EMDR with me, the long 8 phase process meant to deal with complex traumas. The biggest focus on doing it is creating stability so that we can work on the earlier stuff. If things come up from the past that affect my daily life we will work on it, but it's basically how to process the anxiety. By doing this, I've noticed a LOT less switching, and much more stabilization. He also encourages me to talk to them when I can hear them, and wait to hear the answer. At the start it was difficult, but once they've noticed that I've heard the issues that upset them, they calm down to let me deal, which lets me work as an adult, instead of a terrified child.
Most people would never know when I switch, but they do always think when my youngest is out that I'm really upset about something, and about to cry, as her voice is a bit higher, and she's much more hypervigilant, so I know how you feel about people always asking if you're okay.
xo,
IJ