I am also afraid of my feelings. T3 says that switching is due to my not being able to handle things with adult parts so the littles show up. So in some ways it is right to be afraid of my emotions. My emotions and the feeling of being overwhelmed makes me dissociate.

One thing that has helped me was being told that I don't have to remember everything that happened. And I don't have to say it either. I used to think that I needed to delve into my past and get things out of the shadows and into the light so that I could see them and recover. But none of my Ts think that recalling stuff is required. I think techniques such as EMDR. SE, Brain spotting have been helpful to me in getting past stuff without having to suffer remembering them.

When I do want to remember stuff it helps to be prepared with some things that will ground me. I find that dark chocolate and peppermints and really thinking about the taste and sensation of them in my mouth helps. Also, drinking ice water. Or rubbing my forearm with an ice cube. Looking around the room for a certain color or telling myself about the details in the rooms can help. That way when my brain shuts off I have some options to help me get back into my body.

Another thing that has helped me is journalling about the feelings. Not the details, but the feelings that I remember from then and the feelings that I feel now. Sometimes when I do that I can safely remember what it is that is making me feel so awful.

And the third thing I do is to be with someone who gets it when I dissociate. Ts, good friend, husband all can help me come back to the present when I disappear.