What Does Dissociation Feel Like?


Dissociation is a complex psychological phenomenon that affects countless people around the world. It is a coping mechanism that the mind utilizes to deal with overwhelming or traumatic experiences. In this article, we will explore the intricate aspects of dissociation, shedding light on its subjective nature and seeking to understand what it truly feels like.

This article aims to provide insights into dissociation for those who have experienced it firsthand, as well as for friends, family, and caregivers seeking to support their loved ones dealing with this phenomenon. By delving into the emotional and cognitive aspects of dissociation, we hope to foster empathy and a deeper understanding of what individuals go through when experiencing this state of mind.

What is dissociation?

Dissociation is a fascinating and multifaceted psychological situation often seen as a coping mechanism in response to distressing situations, mental illness, or traumatic events. It involves a temporary detachment from one’s thoughts, feelings, memories, or even a sense of identity, creating a sense of disconnection from oneself or the surroundings.

This coping mechanism can be distinct from dissociative disorders, which are more severe and persistent conditions characterized by recurrent dissociative experiences. Dissociation can manifest in various forms, each presenting unique challenges for those affected.

Types of Dissociative Experiences

  1. Depersonalization: It involves feeling disconnected from one’s body, as though observing oneself from the outside, leading to emotional numbing and a lack of self-recognition.
  2. Derealization: In this experience, the external world feels unreal, dreamlike, or distorted, leading to a sense of detachment from the surroundings.
  3. Dissociative Amnesia: Individuals may experience memory lapses or complete memory loss surrounding a traumatic event, unable to recall essential details of the incident.
  4. Dissociative Fugue: This is a rare phenomenon where a person suddenly and unexpectedly travels or wanders away from their home, often experiencing amnesia regarding their identity and past.
  5. Dissociative Identity Disorder (DID): Formerly known as multiple personality disorder, DID involves the presence of two or more distinct identities or personality states within one individual.

While dissociation itself is often a protective response to overwhelming experiences, prolonged or severe dissociation can be problematic. It may interfere with daily functioning, lead to difficulties in relationships, and exacerbate mental health conditions. For those with dissociative disorders like DID, managing different identities and memory gaps can be challenging and may require specialized therapeutic interventions.

What causes dissociation?

Dissociation can stem from various factors, triggered by the mind’s effort to cope with overwhelming, traumatic, or stressful events. Primarily, past experiences of physical or emotional trauma, such as abuse, accidents, or combat exposure, can give rise to dissociative responses as a defense mechanism. The mind may create a psychological distance from distressing memories, emotions, or sensations, shielding the individual from immediate psychological harm.

Furthermore, high levels of stress and anxiety play a significant role in inducing dissociative experiences. When faced with intense stressors or triggers, the mind may resort to dissociation as a way to escape from overwhelming emotions or distressing situations. It acts as a survival mechanism, providing temporary relief by creating a sense of detachment from reality. Understanding these common causes and triggers can help individuals and their support systems recognize and address symptoms of dissociation effectively, promoting healthier coping strategies and seeking professional assistance when needed.

How do I know if I’m dissociating? What does dissociation feel like?

Recognizing dissociation can be challenging, as it often involves a subtle shift in one’s perception of reality and sense of self. Understanding how dissociation feels is crucial to identifying and addressing these experiences. Common signs and symptoms of dissociation include:

Mental Symptoms:

  • Fogginess and Confusion: During dissociative episodes, individuals may feel mentally clouded, making it difficult to concentrate or think clearly.
  • Detachment: A sense of being disconnected from oneself or observing life from a distance can accompany dissociation.
  • Memory Loss: Experiencing gaps in memory surrounding certain events or pisods are common during dissociative episodes.
  • Difficulty Accessing or Retrieving Information: Recalling specific details or information may be challenging while dissociating.
  • Alexithymia: Individuals may struggle to recognize or describe their emotions, leading to emotional numbing.
  • Sudden Behavioral Changes: Dissociation can trigger abrupt shifts in behavior, causing someone to act out of character.
  • Significant Shifts in Mood: Mood swings and emotional fluctuations can be linked to dissociative experiences.

Physical Symptoms: 

  • Dulled Senses, Including Pain: Some individuals may feel a decreased sensitivity to physical sensations, including pain.
  • Sense of Weightlessness or Emptiness: A feeling of being disconnected from one’s body or a sense of lightness can occur.
  • Pounding Heart: In certain cases, dissociation may be accompanied by a rapid or pounding heart rate.
  • Lightheadedness or Dizziness: Feeling dizzy or lightheaded is another possible physical manifestation of dissociation.

The Science Behind Dissociation

Dissociation remains a captivating subject for researchers and clinicians alike. The science behind dissociation delves into the intricate workings of the human brain. Neurobiological studies have shown that dissociation involves alterations in brain connectivity and communication between different regions. Neuroimaging techniques, such as functional magnetic resonance imaging (fMRI) and positron emission tomography (PET), have offered valuable insights into the brain regions implicated in dissociation.

One of the key brain areas involved in dissociation is the prefrontal cortex (PFC). The PFC plays a crucial role in regulating attention, emotion, and self-awareness. During dissociative states, the PFC may show decreased activation, leading to a reduced sense of self-awareness and emotional numbing. Simultaneously, the amygdala, the brain’s emotional center, may become hyperactive, intensifying emotional responses, and leading to a sense of detachment from emotions or the body.

Moreover, the hippocampus, responsible for memory consolidation, has also been linked to dissociation. Studies suggest that alterations in the hippocampus may underlie dissociative amnesia, where individuals block out memories of traumatic events as a protective mechanism. These memory disturbances further contribute to the fragmented sense of self often experienced during dissociative episodes.

The body’s stress response system, the hypothalamic-pituitary-adrenal (HPA) axis, also plays a role in dissociation. In response to stress, the HPA axis triggers the release of stress hormones, including cortisol. Prolonged exposure to trauma or chronic stress can dysregulate the HPA axis, leading to an increased likelihood of experiencing dissociative symptoms as a coping mechanism.

Understanding the science behind dissociation is crucial for mental health professionals, as it helps develop effective therapeutic approaches. Approaches like cognitive-behavioral therapy (CBT) and eye movement desensitization and reprocessing (EMDR) have shown promise in treating dissociative symptoms. By targeting the underlying neural mechanisms, clinicians can empower individuals to reintegrate their fragmented experiences, reconnect with their emotions, and ultimately heal from the effects of trauma.

How Dissociation Differs Among Individuals

Dissociation is a highly individualized experience, with significant variations in how it manifests from person to person. Several factors influence the intensity and frequency of dissociative episodes, including the nature and severity of past traumas, resilience, and overall mental health. 

Moreover, cultural and personal beliefs can impact the way individuals perceive and cope with dissociation. Cultural norms may shape how dissociative experiences and mental disorders are interpreted and expressed, highlighting the importance of considering individual differences when providing support and treatment for those navigating the complexities of dissociation.

Coping with Dissociation

Dealing with dissociation can be challenging, but there are various therapeutic interventions and coping strategies to help individuals regain control.

Therapeutic Interventions:

  • Cognitive Behavioral Therapy (CBT): CBT helps identify and modify negative thought patterns and behaviors associated with dissociation.
  • Eye Movement Desensitization and Reprocessing (EMDR): EMDR is effective in processing trauma-related memories and in reducing dissociative responses.
  • Dialectical Behavior Therapy (DBT): DBT teaches emotional regulation and coping skills, aiding those with dissociation and emotional instability.
  • Nervous System Regulation: Various somatic techniques address trauma-related dissociation by promoting nervous system regulation and creating a sense of safety within the body.

Self-Help Strategies:

  • Mindfulness: Practicing mindfulness helps ground individuals in the present moment, reducing dissociative experiences.
  • Grounding Techniques: Engaging the senses can anchor individuals during dissociative episodes, preventing detachment.
  • Recording/Journaling Memories: Documenting memories can improve memory recall and understanding of dissociative triggers.

The Importance of Professional Help

Seeking support from professionals is crucial for managing symptoms of dissociation effectively. Professional guidance ensures personalized treatment and a safe space to explore and process the underlying causes of dissociation.


Dissociation can manifest as a complex and disorienting experience, characterized by a sense of detachment and memory lapses. Understanding its various symptoms and individual variations can foster empathy and support for those grappling with dissociation. 

If you or someone you know is experiencing dissociation, seeking professional help is vital. Mental health professionals can provide tailored interventions and support to navigate this challenging phenomenon effectively. Additionally, researching the role of the nervous system and learning more about nervous system regulation can offer valuable insights into addressing trauma-related dissociation.

Remember, help is available, and reaching out is the first step toward healing and the process of recovery.

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Dr. Linnea Passaler

Dr. Linnea Passaler

Dr. Linnea Passaler has dedicated 20+ years to serving patients, first to a small number of individuals as a successful surgeon and then to thousands of people worldwide as the CEO of a digital health startup. After overcoming her own struggles with a dysregulated nervous system, she created Heal Your Nervous System (HYNS) to empower others in their healing journey. Her combination of neuroscience and somatic work helps those struggling with overwhelm, trauma, burnout, and anxiety to heal their dysregulated nervous systems and thrive.