top of page
Search

Understanding Dissociation: A Psychological Survival Mechanism

Updated: Oct 31

A man who looks to be suffering with dissociation symptoms.

This site contains product affiliate links. We may receive a small commission if you make a purchase after clicking on one of these links.

 

Dissociation symptoms can strike out of the blue. They can be frightening and result in a loss of confidence. People who suffer the most severe dissociation symptoms can be left traumatised for years.


The condition is a psychological process in which a person experiences a disconnection between their thoughts, feelings, memories, sense of self or surroundings. Even the ‘Belief that an event is physically threatening has been linked to dissociation,’ (The Haunted Self).


Broadly speaking, the causes of dissociation are lumped into two categories. First, it can be a temporary coping mechanism in response to stress or trauma or second it can be part of a longer-term mental health condition. However, a National Library of Medicine article highlights a strong link between dissociation disorder and adverse childhood experiences (ACEs).


While occasional dissociation is not unusual – many people have daydreamed during a dull meeting – it can become distressing and disruptive when symptoms are frequent, severe or interfere with daily life.


This article explores the symptoms of dissociation, how they might present, possible underlying causes and what to do if they are affecting you. To begin, we will briefly consider the clinical classification of the condition before moving on to the most frequently reported dissociation symptoms. Then, we will review a range of recognised methods of managing and mitigating dissociation. The article is rounded off with a self-help guide and links to support networks. 


What is dissociation?

When it was first diagnosed in the early 20th Century, ‘Dissociation originally referred to a division of the personality or of consciousness’ (The Haunted Self). In contemporary clinical psychology, dissociation is described as a disruption in the usually integrated functions of consciousness, memory, identity or perception (American Psychiatric Association, 2022).

 

It often occurs as a protective mechanism in response to overwhelming stress, allowing the mind to ‘detach’ from the immediate experience. Pierre Janet, one of the early pioneers of the condition, observed that the sufferer of dissociation experienced a division among ‘systems of ideas and functions that constitute personality.’ This makes sense when we view our personality as a complex structure of systems.

 

Dissociation exists on a spectrum – from mild, everyday experiences to more serious and persistent forms linked to conditions such as post-traumatic stress disorder (PTSD) or dissociative identity disorder (DID).


Dissociation symptoms

Dissociation can affect people in different ways. Symptoms may be subtle or very noticeable, and they often occur in clusters. The main categories include:


1. Depersonalisation

Depersonalisation involves feeling detached from yourself, as though you are an outsider observering your own body, thoughts or actions. People often describe it as feeling “robotic” or “numb” or as if they are watching themselves in a film.


Common signs

  • A sense that your body feels unreal or unfamiliar

  • Feeling emotionally disconnected from yourself

  • Difficulty recognising your own voice in conversation


2. Derealisation

Derealisation is a sense of detachment from the external world, making surroundings feel strange, unreal, or dreamlike.


Common signs

  • Objects or people appearing distorted or hazy

  • A sense that the world is "flat" or lacking depth

  • Feeling as though you are in a fog or behind a glass wall


3. Amnesia (memory gaps)

Dissociative amnesia involves difficulty recalling personal information, events or time periods – particularly those related to stressful or traumatic experiences. Many people who have suffered dissociation symptoms report that this one is particularly unsettling. This is understandable because, as well as being associated with neurological degenerative disorders, losing memories is like losing pieces of the self.


Common signs

  • Forgetting significant life events

  • Losing track of time (known as "time loss")

  • Being unable to remember what happened during a specific period


4. Identity confusion or alteration

In more severe cases, a person might experience confusion about their identity or feel as though they have different selves with distinct thoughts, emotions or behaviours. In dissociative identity disorder, this may involve switching between different identities.


Common signs

  • Feeling as though parts of you are in conflict

  • Speaking, acting, or dressing in a way that feels “not like you"

  • Hearing internal voices or having competing internal perspectives


5. Emotional numbing or disconnection

Many people with dissociation describe feeling emotionally ‘flat’ or detached from their own feelings. They may struggle to connect with others or feel as if they are going through the motions without truly engaging.


Other dissociative identity disorder symptoms

Time loss or ‘losing time’

This involves periods where the individual cannot account for what they were doing or where they were. These episodes can last minutes, hours or even longer and can be distressing and disorienting.


Out-of-body experiences

These occur when someone perceives themselves as being outside their body, often during moments of extreme stress or danger. It is a protective mechanism but can be profoundly unsettling.


Physical and emotional dissociation symptoms

Although dissociation is a mental process, it can be accompanied by physical symptoms such as:


  • Light-headedness

  • Numbness or tingling in the body

  • Rapid heartbeat

  • Headaches or feeling “spacey”


Emotionally, dissociation can lead to

  • Emotional blunting (difficulty feeling emotions)

  • Sudden mood changes

  • Increased anxiety or depression


Dissociation symptoms and the brain

Dissociation is rooted in the body's neurobiological response to threat. According to polyvagal theory (Porges, 2011), when fight or flight is not possible, the body may enter a shutdown state, characterised by immobilisation, numbness, or detachment – the physiological basis of dissociation.


Functional brain imaging studies have shown that during dissociative states, activity in areas like the prefrontal cortex, amygdala and hippocampus may be altered, leading to disrupted integration of memory, emotion and self-perception (Lanius et al., 2014).


Causes of dissociation symptoms

The most common cause of chronic dissociation is trauma, particularly childhood trauma, abuse or neglect. When a child cannot escape a frightening or overwhelming situation, the brain may use dissociation as a survival mechanism to protect them from emotional pain.


Over time, this coping mechanism can become ingrained and automatic, continuing into adulthood even when the original threat no longer exists.


Common causes include

  • Traumatic experiences – such as abuse, accidents, or witnessing violence

  • Chronic stress – prolonged exposure to high-stress environments

  • Post-traumatic stress disorder (PTSD) – dissociation is a common symptom of PTSD

  • Substance use – certain drugs can trigger dissociative states

  • Sleep deprivation – extreme tiredness can increase feelings of detachment

  • Medical conditions – some neurological disorders may include dissociation as a symptom


When dissociation becomes a problem

While brief episodes of mild dissociation can happen to anyone, symptoms become concerning when they:


  • Happen frequently

  • Last for extended periods

  • Are triggered by reminders of past trauma

  • Interfere with work, relationships or daily functioning

  • Cause distress or confusion


If dissociation is severe, it can indicate an underlying mental health condition such as:


  • Dissociative Identity Disorder (DID)

  • Depersonalisation/Derealisation Disorder

  • Acute Stress Disorder

  • Complex PTSD


How dissociation is diagnosed

Mental health professionals assess dissociation through clinical interviews, self-report questionnaires and sometimes structured diagnostic tools such as the Dissociative Experiences Scale (DES-II). They will also rule out medical causes or substance effects.


Diagnosis involves looking at the frequency, severity and impact of symptoms, as well as the presence of trauma or other mental health conditions.


Approaches to managing dissociation symptoms

Understanding dissociation requires a trauma-informed approach. Individuals experiencing dissociation are not 'broken' or 'attention-seeking' – their minds have adapted to overwhelming circumstances in order to survive.


Here are some evidence-based approaches that can support recovery:


1. Psychoeducation

Understanding what dissociation is – and why it happens – can be incredibly validating and grounding. Normalising the experience reduces shame and fear, creating a foundation for therapeutic work.


2. Stabilisation and grounding

Before deep trauma processing can occur, stabilisation is essential. This includes learning grounding techniques to help individuals stay present during moments of dissociation. Examples include:


  • Naming five things you can see/hear/touch

  • Holding ice cubes or scented objects

  • Using a weighted blanket or engaging the senses


3. Somatic approaches

Therapies that work with the body, such as Sensorimotor Psychotherapy (Ogden et al., 2006) and Somatic Experiencing (Levine, 1997), are particularly effective in helping individuals reconnect with bodily sensations in a safe and regulated way.


4. Internal family systems (IFS) therapy

IFS recognises that dissociative parts of the self often carry extreme emotions or protective roles. By developing a compassionate relationship with these parts, individuals can begin to integrate fragmented aspects of identity.


5. Trauma-Focused Therapies

  • EMDR (Eye Movement Desensitisation and Reprocessing) can support trauma processing without overwhelming the nervous system.

  • Trauma-focused CBT may help reframe unhelpful beliefs and responses.

  • Dialectical Behaviour Therapy (DBT) can be useful when dissociation occurs alongside emotional dysregulation or personality disorders.


Self-help tips for grounding

For those experiencing mild dissociation, grounding techniques can be an important tool for daily coping. Examples include:


  • 5-4-3-2-1 sensory technique – Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

  • Movement – Walking, stretching, or shaking out your arms to reconnect with your body.

  • Temperature change – Splashing cold water on your face or holding something warm.

  • Describing your environment – Verbally noting the colour of objects, the texture of fabrics or the layout of the room.


In addition to the examples above, studies have shown that ‘survivors’ of dissociation are ‘typically’ adept at engaging in ‘tasks of daily life.’ Such tasks include forming healthy attachments with support networks, ‘caretaking’ and participating in ‘other social action tendencies.’


Furthermore, dissociation survivors also find effective methods of avoiding ‘traumatic memories, which support a focus on daily life issues’ (The Haunted Self).


When to seek professional help

If dissociation is persistent, distressing, or interfering with your daily life, professional support is essential. You should seek help if you:


  • Lose significant chunks of time

  • Feel disconnected from yourself or your surroundings for long periods

  • Experience severe emotional numbness or confusion about identity

  • Have symptoms linked to traumatic experiences


Talking to a GP or mental health professional can be the first step in getting an accurate diagnosis and appropriate treatment.


Supporting someone who dissociates

If someone you care about experiences dissociation, your support can make a significant difference. Here are some helpful ways to respond:


  • Stay calm and non-judgemental. Avoid trying to "snap them out of it.”

  • Offer grounding suggestions. Gently encourage them to orient to the present moment.

  • Validate their experience. Say things like “It’s OK. You’re safe now.”

  • Respect their pace. Healing from dissociation is a gradual process.


If you are a therapist, coach, or helping professional, taking a trauma-informed and relational approach is key. Building safety, trust and consistency is the foundation upon which deeper healing work can unfold.


When to seek professional support

If dissociative symptoms are persistent, distressing, or interfering with daily life, seeking professional help is recommended. A therapist trained in trauma and dissociation can offer safe, structured support. Look for professionals with experience in:


  • Dissociative disorders

  • Complex PTSD

  • Trauma-informed care

  • Somatic or integrative approaches


In the UK, resources such as the Clinic for Dissociative Studies, The Pottergate Centre, and UKPTS (UK Psychological Trauma Society) may be helpful starting points.



Final thoughts

Dissociation symptoms can range from momentary daydream-like states to severe disruptions in identity and memory. While occasional mild dissociation is common, frequent or intense symptoms can signal an underlying issue – often related to trauma – that requires professional attention.

 

With the right support, including therapy and grounding strategies, many people are able to reduce dissociation and reconnect with themselves and the world around them. Recognising the signs is the first step towards recovery.



References



About Dr Laura Allen –

A Chartered Psychologist & Integrative Therapist, Dr. Allen specialises in a broad range of therapeutic methods. She is a published author of numerous research papers and Interactive Courses in the field of Psychology. Dr. Allen works one-to-one with clients and supervises other practitioners. She is also a proud member of the British Psychological Society assessment team supporting psychologists in training.

bottom of page