Defining what dissociation is may be challenging, but it’s a phenomenon most experience to a certain degree. It could be arriving home after work only to realize you don’t remember the journey. You may become lost in a daydream while you’re supposed to be paying attention to a lecture, or you may feel detached from your body as if observing your life from the outside. Most of the time, dissociation is a fleeting moment of zoning out. According to the National Alliance on Mental Illness, 75% of people experience dissociation at least once in their lifetime. However, for an estimated 2%, it can be a disruptive disorder or a sign of a mental health condition.
What Is Dissociation?
Dissociation is a state of mind where a person feels disconnected from their feelings, thoughts or identity. It’s often a way for the mind to escape stressful or traumatic situations. While most people experience moments of harmless zoning out or daydreaming, persistent dissociation can negatively impact a person’s quality of life.
Dissociation is often involuntary. It can feel like watching your life from outside your body or like the world around you isn’t real. Episodes of dissociation can last from a few minutes to weeks at a time. Unlike daydreaming, dissociation is usually a trauma response and isn’t easy to “snap out of.”
Common Symptoms of Dissociation
Dissociation symptoms can vary but often include one or more of the following:
- Feeling detached from your body. You may feel like you’re watching life from a distance. You might also notice changes in identity, feeling like different people at different times.
- Feeling disconnected from reality. You may start thinking the world isn’t real or you’re living inside a dream.
- Experiencing memory gaps. You might struggle to recall personal information or significant events.
- Feeling numb. You may become cut off from your emotions and unable to feel anything.
Mental Health Conditions Associated With Dissociation
The Diagnostic and Statistical Manual of Mental Disorders recognizes three stand-alone dissociative disorders:
- Dissociative amnesia. People with the disorder may forget significant life events, often related to trauma. These memory lapses can last from minutes to years.
- Depersonalization/derealization disorder. Those with this disorder constantly experience recurring feelings of detachment from their own body or feel the world around them isn’t real.
- Dissociative identity disorder. People with DID (formerly called multiple personality disorder) have two or more distinct personalities, known as “alters,” controlling their behavior at various times. Each alter may have its own name, age, gender and personality.
Dissociation disorders are relatively rare. However, dissociation is often a symptom of an underlying mental health condition, specifically conditions where trauma plays a part.
- Post-traumatic stress disorder. People with PTSD often experience dissociation as a way to escape the overwhelming stress of reliving traumatic events.
- Borderline personality disorder. People with BPD may experience dissociation during episodes of emotional distress, which may leave them feeling empty and affect their sense of identity.
- Anxiety disorders. Severe anxiety can trigger dissociation as a defense mechanism.
- Substance use disorders. Drug and alcohol abuse can lead to dissociative states, especially with drugs that alter perception or consciousness.
Managing Dissociation Symptoms
As dissociation affects how you see and interact with the world around you, coping with it can be difficult. Here are a few strategies to try next time you’re having a dissociative episode:
- Learn grounding exercises. Engage your senses to stay present. Try holding a cold object while focusing on the textures and sensations or describing your surroundings in detail.
- Practice mindfulness. Practice mindfulness exercises to stay connected to the present moment. Find free guided meditation on video-sharing platforms or by downloading a meditation app.
- Stay active. Physical activities, such as walking, yoga or other forms of exercise, can help ground you in your body.
- Structure your days. Establish a daily routine to create a sense of stability and predictability.
- Start a daily journal. Writing about your experiences can help you process emotions and recognize patterns that may lead to dissociation.
- Talk to someone. Share your experiences with a trusted friend or therapist.
When to Seek Professional Help
If dissociative symptoms interfere with day-to-day life, you may want to seek professional help. Frequent memory gaps, feeling detached from reality or identity confusion are signs professional intervention is necessary.
Speaking to a licensed therapist trained in understanding dissociation can be the first step toward managing symptoms and improving your quality of life. Therapy is a safe space where you can develop coping strategies and address the underlying trauma causing dissociation.
Is dissociation impacting your life more than the occasional daydream? We can help. Our Mental Health Hotline counselors are available 24-7. Call us for free, impartial advice on mental health treatment options available in your area.