Experiencing Dissociation?
Dissociation Symptoms: How to Know If You’re Experiencing It (And What Helps)
Have you ever felt like you’re watching your life instead of living it? Like you’re in the room but not really there? Or maybe you go numb — no feelings, just emptiness.
That experience has a name: dissociation. And it’s one of the nervous system’s ways of protecting you when things feel overwhelming.
What Dissociation Feels Like
Zoning out in the middle of conversations.
Feeling like your body is far away or not yours.
Time “disappearing” — hours go by and you barely notice.
Numbness — you don’t feel happy, sad, or anything at all.
Feeling like you’re on autopilot, just going through the motions.
Losing track of what someone just said — like the words didn’t register.
Feeling detached from your surroundings, as if you’re watching life happen instead of living it.
Having trouble remembering parts of your day (memory “blanks” or gaps).
Feeling foggy, spacey, or like your mind has “left the room.”
Watching yourself from the outside, like you’re observing instead of experiencing.
Struggling to stay present during emotional moments — you shut down instead of reacting.
Feeling disconnected from your own emotions, like they belong to someone else.
Why Dissociation Happens
When your nervous system senses danger (even emotional danger), it has three main survival responses: fight, flight, or freeze. Dissociation is part of the freeze response — your body’s way of saying, “This is too much, so I’m going to shut down to keep you safe.”
Instead of running away or fighting back, your system “checks out.” It numbs feelings, blurs time, and creates distance from what’s happening. In the moment, this is protective. It makes unbearable experiences feel less intense.
Dissociation often begins as a trauma response — especially if you grew up in an environment where you couldn’t escape, speak up, or get the care you needed. For children, zoning out or disconnecting is sometimes the only way to cope. As an adult, your nervous system may keep using the same strategy, even when you’re technically safe.
That’s why dissociation can show up not only after trauma reminders, but also in everyday stress:
Overwhelming workloads
Intense conflict or criticism
Crowded, overstimulating environments
Feeling trapped or powerless in a situation
Your brain and body aren’t betraying you — they’re trying to protect you the only way they know how.
How to Gently Come Back from Dissociation
The goal isn’t to force yourself out of dissociation — it’s to gently remind your body that you’re safe in the present moment. Here are some ways to ground yourself when you notice you’re zoning out or feeling disconnected:
1. Use Your Senses
👉 Look around and name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
This simple “5–4–3–2–1” grounding exercise can pull you back into your body.
2. Move Your Body
👉 Stretch your arms overhead, walk around the room, or press your feet firmly into the ground. Movement tells your nervous system, “I’m here, I’m real, I’m safe.”
3. Cold + Warm Sensations
👉 Hold an ice cube, splash your face with cold water, or wrap yourself in a blanket. Strong sensations help “wake up” your body from numbness.
4. Talk Yourself Back
👉 Try repeating: “I’m safe right now. This is just my body protecting me. I can come back slowly.”
5. Journal Prompt for Reflection
👉 What was happening before I noticed myself checking out? Were there any triggers, emotions, or stressors that felt too big?
Why Therapy Helps
Dissociation isn’t a flaw — it’s a survival skill. But if it keeps happening, it can make you feel detached from life, relationships, and even yourself.
💙 Trauma-informed therapy can help you understand your dissociation patterns, learn new grounding tools, and slowly teach your nervous system that it’s safe to stay present.
Written by: Dr. Keshani Perera, Licensed Clinical Psychologist
