How to stop dissociating: 8 tips to help you get grounded
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the symptoms and causes of dissociation and how to identify its triggers. Plus, 8 tips and grounding techniques to stop dissociative episodes.
Feeling disconnected from your thoughts or the world around you can be a confusing and often distressing experience. This feeling, known as dissociation, is more common than you might think.
Dissociation is a way that the mind tries to cope with stress or trauma, and it can create a sense of detachment from reality. While it can feel overwhelming, understanding dissociation is the first step toward managing it. There are many strategies that can help you feel more present and connected through these challenging moments, and ultimately bring you a sense of control and peace.
What is dissociation?
Dissociation is a mental process where you feel detached from your immediate experiences, especially during times of stress or trauma. One of the most important things to understand about dissociation is that it's a normal, natural response to abnormal situations. It's often the mind's way of trying to protect itself during difficult moments. By creating a sense of distance from the situation, the mind tries to reduce the immediate impact of stress or trauma on your body.
What does dissociation feel like?
The sense of detachment felt in dissociation can manifest in various ways. Some people might feel a disconnection from their thoughts, emotions, or memories, as though these parts of themselves are floating away or becoming blurry. Others might experience a sense of unreality about the world around them, where things seem foggy or dreamlike.
What are the symptoms of dissociation?
Symptoms of dissociation can vary greatly. They may include feeling numb, having a distorted sense of time (where minutes can feel like hours), and experiencing an altered perception of the world—as if sounds are distant or colors look faded. Some people describe dissociating as watching themselves from outside their body, unable to control their actions.
5 possible causes of dissociative disorders
Understanding the causes of dissociation can be as important as recognizing its symptoms. While it's not always clear why dissociation happens, experts believe it's closely linked to experiencing intense stress or trauma. You can think of it as the mind's emergency response system—it kicks in to try to protect you from emotional overload during tough times.
Dissociation is often seen in people who have gone through extremely difficult experiences in their lives. It's also important to note that dissociation isn't just linked to trauma. It can occur in response to extreme stress or anxiety, even without a specific traumatic event. For instance, overwhelming work stress or significant life changes can sometimes trigger dissociative episodes and symptoms.
Accidents: Serious accidents, like car crashes, can be shocking and traumatic, leading to dissociative responses that are trying to protect your mind and body.
Assault: Experiences of physical or emotional assault can trigger dissociation as a way to cope with the intense fear and pain from the memory, as well as the fear of it happening again.
Natural disasters: Surviving natural disasters, such as earthquakes or hurricanes, can be highly traumatic and lead to dissociative episodes, especially during periods of the year when these events are more likely to occur (i.e. hurricane season).
Military combat: Exposure to combat situations often involves extreme stress, making dissociation a common response among military personnel as a tool to simply get through combat safely.
Chronic trauma: Long term exposure to stressful situations, such as abusive relationships or ongoing bullying, can also lead to dissociation.
How to deal with dissociation: 8 ways to prevent dissociative episodes
1. Keep a journal
Write about your experiences, emotions, and thoughts daily. Look for patterns or specific situations that seem to trigger dissociation. This practice helps in becoming more aware of your triggers, making it easier to manage them.
💙 Incorporating feeling words is essential for a journaling practice. Check out our Feelings Wheel to help you identify how you may be feeling right now.
2. Practice visualization
Take time to visualize a place or situation where you feel safe and calm. It could be a beach, a forest, or a favorite room of your house. Imagine yourself in this place, focusing on the details like the sounds, sights, and smells. This technique helps in bringing your mind back to a calm state.
💙 New to this practice? Embark on this simple Guided Visualization meditation with Oren Jay Sofer.
3. Use grounding techniques
Engage your senses to stay in the present moment and help ground yourself in reality. Some grounding techniques include:
Holding a piece of ice and focusing on the sensation.
Touching various objects around you and describing their texture, temperature, and color.
Listening to a particular sound in your environment, like a clock ticking or nature sounds, like birds chirping.
Carrying a small object with you that has a texture or scent you find soothing.
💙 If you’d like some guidance, this 5-4-3-2-1 technique is the perfect grounding meditation to get you started.
4. Try breathing exercises
Practice deep, controlled breathing by inhaling slowly for a count of four, holding your breath for a count of four, and then exhaling for a count of four. This pattern helps in calming the nervous system and bringing your focus back to the present moment, reducing feelings of stress or anxiety that lead to dissociation.
💙 Breath work can help ground you and make you feel more centered. Explore this breathing meditation, Breathe into Relaxation, with Jay Shetty.
5. Create a personal crisis plan
Write down steps to take when you feel a dissociative episode starting. This can help you remember what to do to help yourself reconnect with reality. Your plan might include:
A list of grounding techniques that work for you.
Contact information for a trusted friend or family member.
Reminders of reasons to stay present, like a favorite quote or personal affirmation.
Emergency contact information for mental health professionals.
6. Ensure adequate sleep
Prioritize your sleep to make sure you get enough each night. Good sleep is crucial for mental health and can help reduce the likelihood of dissociative episodes.
Develop a bedtime routine that promotes good sleep. This might include turning off electronic devices an hour before bed, using relaxation techniques, and creating a comfortable sleeping environment.
💙 For a crash course in the best mindfulness tools to help you relax into sleep, try our 7 Days of Sleep series.
7. Rely on your support team
Build a network of friends, family members, professionals or support groups who understand your experience. Schedule regular check-ins with them for emotional support. Don’t hesitate to reach out if you need support in between the check-ins too.
8. Reduce daily stress
Identify stressors in your life and find ways to manage them. This might involve setting boundaries, practicing time management, or engaging in relaxing activities like yoga or walking.
💙 Pump the Brakes on Stress is a short meditation you can practice throughout the day to help decrease stress and focus on the present moment.
How to stop dissociating FAQs
How do you stop dissociation?
To stop dissociation, start by recognizing when it's happening. Use grounding techniques to keep you in the present, like focusing on your breathing or holding a familiar object. Journaling can also be useful in identifying triggers, which can help you manage them. Regular self-care, such as getting enough sleep and reducing stress, can also play a crucial role. If dissociation is a frequent occurrence, seek professional help for personalized strategies and support.
What are the 5 stages of dissociation?
The five stages of dissociation can vary from person to person, but there are some general features that most people experience.
Numbing: This is when you start feeling detached from your emotions or physical sensations.
Detachment: In this stage, you might feel separated from your surroundings or yourself.
Derealization: This stage involves feeling as though the world around you isn't real.
Depersonalization: You may feel like you're observing yourself from outside your body.
Identity fragmentation: This is a more severe stage where there's a disconnection with one's sense of identity.
Does dissociation go away?
Dissociation can decrease or become more manageable with the right strategies and support. Identifying triggers, practicing grounding techniques, and seeking professional guidance can all help in reducing the frequency and intensity of dissociative episodes. It's important to remember that progress might take time, so be kind and patient with yourself. Seeking help is a strong and positive step, so don’t hesitate to look for support with dissociation if you need it.
What does extreme dissociation feel like?
Extreme dissociation can feel overwhelming. You might feel completely detached from your thoughts, feelings, and surroundings. It can seem like you're living in a dream or watching a movie of your life, rather than actively participating in it. This level of dissociation can be disorienting and scary, but understanding and applying coping strategies can make a significant difference. Help from a professional can support you in managing extreme dissociation.
Calm your mind. Change your life.
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