What Does Dissociation Feel Like? Common Signs and How to Cope

If you’ve ever felt like you were watching yourself from above or like you were dreaming even though you knew you were wide awake, then you know how disorienting and scary dissociation can feel. While unsettling, dissociation isn’t dangerous on its own, and it is treatable.

In this article, we’ll answer the question: What does dissociation feel like‌? We’ll also explain how to stop dissociating and when you need further treatment.

What does dissociation feel like?

Dissociating means your mind temporarily disconnects from your thoughts, feelings, surroundings, or sense of self. It can feel as though you are detached from yourself or the world around you. These experiences are called depersonalization and derealization. Depersonalization feels like you are disconnected from yourself. Some people describe it as feeling like they are watching themselves in a movie. Derealization makes you feel cut off from the people and environment around you. It can feel like being in a dream or a fog.

Some people say they feel forgetful during dissociation. Another common experience is feeling emotionally numb or “blank.”

Signs and symptoms of dissociation

Dissociation symptoms can be both physical and mental. It’s also important to note that the signs of dissociation don’t look the same in everyone. 

Feeling detached from your body

Feeling detached from your body often feels like you are watching yourself from the outside. Some call it an out-of-body experience. It can feel like your body isn’t yours, almost like it belongs to someone else. You might notice your movements or speech seem mechanical, and you may feel numb.

Feeling like your surroundings aren’t real

People often describe feeling like their surroundings aren’t real, or as if they are dreaming. This might include feeling flat or foggy. Some people notice that their senses are dulled. For example, colors might seem washed out or oversaturated, and voices might sound muffled. Some describe it as feeling as though a wall of glass separates them from the real world. 

Losing time or gaps in memory

You might experience memory gaps that go beyond ordinary forgetfulness. For example, you might find yourself at work without any memory of how you got there. People might also remind you of a conversation you have no recollection of. Some people also say it feels as though time speeds up or slows down. 

Emotional numbness and flat affect

You might notice that you feel “numb” or “blank." You might also notice that your voice sounds mechanical and shows no emotion, which is known as flat affect. Some people say they can't experience intense emotions, such as joy or sadness. It may also be difficult to describe how you feel emotionally.

Physical signs

Physical signs of dissociation include lightheadedness, dizziness, a pounding heart, numbness, and tingling. You may also feel that your perceptions are altered. For example, you might experience tunnel vision or muffled hearing.

Why does dissociation happen?

Dissociation can be the brain's way of creating distance from overwhelming stress. This can occur for several reasons, including:

• A past experience of trauma or abuse
• Extreme stress 
• Mental health conditions. A 2018 meta-analysis in The American Journal of Psychiatry found the highest levels of dissociation in dissociative disorders, followed by post-traumatic stress disorder (PTSD), borderline personality disorder, and conversion disorder. 
• Certain substances or medications
• Sleep deprivation
• Sensory overload
• High-pressure situations, such as conflict or feeling trapped

Types of dissociation

Dissociation can show up in different ways. It may appear as depersonalization, derealization, dissociative amnesia, or dissociative identity disorder. Each type has its own symptoms.

Depersonalization and derealization

Depersonalization means feeling disconnected from yourself, while derealization means feeling disconnected from the world around you. You might experience depersonalization or derealization on its own or together.  Around 1.9% of people have depersonalization/derealization disorder, which has symptoms of persistent or recurring dissociation that impact a person’s ability to function on a daily basis. 

Dissociative amnesia

Dissociative amnesia means you have difficulty recalling personal information, and no medical condition explains it. You might have difficulty remembering certain events or periods of time. In rare cases, people may struggle to remember important details about themselves, like their name. Sometimes, dissociative amnesia can make it difficult to function at work or at school. 

Dissociative identity disorder

Dissociative identity disorder is a mental health condition in which people have two or more distinct identities. These identities can have their own personalities, voices, and mannerisms. People with dissociative identity disorder may also experience memory loss and have difficulty functioning in their daily lives.

How to stop dissociating in the moment

Using grounding techniques can help you focus on the present and ease dissociation. Some techniques include:

• 5-4-3-2-1 method: Engaging your senses by naming five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
• Temperature change: Splashing cold water on your face or holding an ice cube engages your senses and draws you into the present moment. Some people also find it helpful to alternate between warm and cold sensations.
• Physical grounding: Pressing your feet into the floor or giving yourself a hug.
• Controlled breathing: Taking deep, slow belly breaths, focusing on making the exhale longer than the inhale.
• Strong scents or tastes: Focusing on the quality of strong scents or tastes, such as the scent notes in a scented lotion or the flavors in a cup of tea.
• Movement: Bringing your awareness back to your body through movement such as stretching, yoga, arm circles, or jumping jacks.

When dissociation needs treatment

Dissociation needs treatment when it starts to impact your daily life, causes distress, or is happening often. This might mean you’re having difficulty keeping up with work or school, maintaining relationships, staying safe, or caring for yourself, such as sleeping and eating. It’s also a good idea to get more support if you’re experiencing memory gaps or difficulty telling what’s real from what isn’t.

A licensed mental health professional can help you manage dissociation in several ways. This may include talk therapy, where you learn about your specific triggers and develop coping skills. Types of therapy that can help with dissociation include:

• Cognitive-behavioral therapy (CBT): Focuses on the relationship between thoughts, behaviors, and feelings. Helps you learn grounding techniques and use cognitive restructuring to challenge and change unhelpful thoughts. 
• Dialectical behavior therapy (DBT): Uses mindfulness, distress tolerance, and grounding techniques to identify and cope with episodes of dissociation. Can also help with emotional regulation.
• Eye movement desensitization and reprocessing (EMDR): Mental health professionals may recommend EMDR when dissociation is associated with PTSD or trauma. It uses bilateral stimulation, such as rapid side-to-side eye movements, which helps the brain reprocess traumatic memories so they feel less distressing. 

In some situations, a clinician may recommend medication or more intensive therapy to treat conditions occurring alongside dissociation, such as depression, anxiety, or PTSD. For example, those with moderate-to-severe PTSD might benefit from a virtual intensive outpatient program (IOP) for PTSD, which provides 9 to 20 hours of individual therapy, group therapy, and skill-building per week. For immediate support 24/7, call or text the Suicide & Crisis Lifeline at 988.

How Willow Health can support your mental health journey

If dissociation is causing you distress or affecting your daily life, Willow Health can help. Intake appointments are available within 48 hours. From here, your care team will create a personalized care plan that may include 24/7 crisis support, therapy, medication, and coaching. We’ll also support your transition to a long-term care plan.

Frequently asked questions

Is dissociation a normal thing to experience?

Yes, most people experience mild dissociation from time to time. This might look like daydreaming, getting lost in a good book or movie, or driving to work on “autopilot.” However, if dissociation affects your daily life, causes distress, or happens more often, it's worth seeking support. 

How long can a dissociative episode last?

Dissociation episodes can be short, lasting hours or days, or chronic, lasting weeks, months, or years. How long a dissociative episode lasts depends on the trigger, underlying conditions, and the effectiveness of coping skills. 

Can anxiety cause dissociation?

Yes, anxiety can cause dissociation. Dissociation can happen during periods of high stress or panic attacks, thought to be the brain’s way of protecting itself from the stress. 

What's the difference between dissociation and spacing out?

Dissociation exists on a spectrum, with spacing out on the mild end and disruptive dissociation involving a stronger, longer-lasting sense of disconnection. Spacing out often passes quickly, whereas disruptive dissociation is more persistent. If dissociation happens often, lasts a long time, or is impacting your daily life, a mental health professional can help.

Can you dissociate without having trauma?

Yes, you can experience dissociation even if you haven’t experienced trauma. High stress, fatigue, anxiety, and the use of some substances can contribute to dissociation.

Sources

American Psychiatric Association. (2024, October). What are dissociative disorders? https://www.psychiatry.org/patients-families/dissociative-disorders/what-are-dissociative-disorders 

Lyssenko, L., Schmahl, C., Bockhacker, L., Vonderlin, R., Bohus, M., & Kleindienst, N. (2018). Dissociation in psychiatric disorders: A meta-analysis of studies using the Dissociative Experiences Scale. The American Journal of Psychiatry, 175(1), 37–46. https://doi.org/10.1176/appi.ajp.2017.17010025 

Yang, J., Millman, L. S. M., David, A. S., & Hunter, E. C. M. (2023). The prevalence of Depersonalization-Derealization disorder: A systematic review. Journal of Trauma & Dissociation, 24(1), 8–41. https://doi.org/10.1080/15299732.2022.2079796