You’ve probably heard the term “dissociation” tossed around in casual conversation or seen it mentioned on social media to describe moments of feeling spaced out or disconnected. It’s a term that’s often used loosely, but it might leave you wondering: what does it really feel like to dissociate? The answer isn’t so simple as dissociation can look and feel different depending on the person and the situation.
In this article, we’ll explore the ways dissociation is commonly described and understood -- not just as a trending term but as a real psychological experience. Whether you’re looking to understand your own feelings or support someone else, this guide will help you recognize and make sense of dissociation.
What does dissociation feel like?
Different people experience dissociation differently, so it's hard to say with certainty that "this" is how dissociation feels. That said, people commonly report feelings of spaciness, fuzziness, fogginess, and forgetfulness. Some people experience numbness, while others might experience flashbacks or notable changes in their personality.
Common Symptoms of Dissociation
While dissociation affects people in different ways, here are some common experiences:
Problems with Identity/Sense of Self: It might feel scary or shameful to experience problems with identity without understanding that it's a symptom of dissociation. You might experience a feeling of "involuntariness," where you're aware of certain thoughts, feelings, behaviors, memories, or events but you don't feel like they belong to you. This might look like having the experience of feeling like you're more than one person, or hearing voices that have characteristics that are different than how you identify.
Experiencing Too Little: You might experience a loss of certain functions, including memory for important events, skills or knowledge, and/or feelings or bodily sensations. Importantly, this loss of functioning that you experience cannot be explained by other medical conditions and are not permanent. Experiencing too little also includes: dissociative amnesia, time loss, time distortions, depersonalization, and derealization.
Experiencing Too Much: You might experience flashbacks from traumatic events, sudden feelings or thoughts that seemingly come out of the blue, or a feeling of being controlled by forces outside of yourself. You might hear voices or have other inner experiences that don't feel like they are your own.
Other Changes in Awareness: You might find yourself spacing out, struggling to concentrating, being more forgetful than usual, or becoming so absorbed in an activity that you don't notice things going on around you.
Can dissociation cause memory loss?
Yes, memory gaps are a common sign of dissociation. This might mean forgetting parts of your day, details about yourself, or even significant events from your past. These experiences can range from mild to severe.
This would fall into the symptom category of experiencing too little, and it is often referred to as dissociative amnesia. If you're curious to learn more about dissociative memory loss, I've written an entire blog post about it.
What is dissociative time loss?
Whereas dissociative amnesia typically refers to forgetting of the past, time loss often refers to the forgetting of the present.
What does dissociative time loss look like?
Time loss can look like finding yourself in a place and not knowing how you got there or not knowing what you've done for hours or days at a time. You might discover evidence of certain actions that you must have done (like grocery shopping or writing in your journal), but not have any memory of doing those things. Another common experience associated with time loss is being told by others that you had a conversation that do not remember having, and it's possible that you might feel like you don't even know the person suggesting they had this conversation with you.
What is dissociative time distortion?
Time distortion refers to the experience of time passing much faster or slower than it actually does.
Can dissociation feel like I'm floating?
Yes. For many people, dissociation creates a sensation of floating or being weightless, as if you're detached from their body. This is known as depersonalization, and it can feel like you’re observing yourself from above or from a distance.
Can dissociation make it so that I can't feel my body?
Yes. Dissociation can cause a lack of connection with your body, making it hard to feel sensations or recognize your physical presence. It might seem like your body isn’t your own, or you could feel numb in certain areas. Some people report this with depersonalization.
What is depersonalization?
Depersonalization is the experience of feeling separate from yourself or your body.
What does depersonalization feel like?
Some people describe this depersonalization as feeling numb, blank, or foggy, while others describe having the experience of watching themselves from outside of their body. You might feel as if events happening to you feel more like a dream or a movie you are watching rather than a first had experience. You might feel robotic or like you're running on autopilot, and you might not experience pain or other bodily sensations (like hunger) as you normally would.
Can dissociation feel like I'm high?
Yes. Sometimes, dissociation can feel like being high. You might feel detached, foggy, or like the world around you is unreal. This experience, called derealization, can make objects seem distorted, dreamlike, or lifeless.
What is derealization?
Derealization is the experience of feeling separate from the world around you.
What does derealization feel like?
Some people describe this derealization as feeling as if the world or people around you are not real. Some people find that even familiar settings or people feel strange or unfamiliar in periods of derealization. You might feel like you're in a dream, or that things feel hazy or foggy. When speaking with people, you might experience their voices are far away or unclear even when they are close.
Can dissociation make it hard to speak?
Yes, dissociation can make speaking difficult. When you’re disconnected from your thoughts or emotions, it can be challenging to find the right words or express yourself clearly. Some people describe it as their mind going blank or feeling stuck.
Can dissociation cause headaches?
It's possible. Research has found an association between dissociation and migraine headaches, but whether dissociation causes headaches is still unknown.
How do I know if I'm experiencing dissociation or if I'm day dreaming?
There are similarities between daydreaming and dissociation. However, dissociation tends to feel more involuntary, is potentially more disruptive, and is often associated with greater psychological distress and functional impairment than daydreaming.
FAQs About Dissociation
Q: Is dissociation a mental illness?
A: No, dissociation is a symptom, not a standalone mental illness. However, it can be part of dissociative disorders or other conditions like PTSD, depression, or anxiety.
Q: Can children experience dissociation?
A: Yes, children can dissociate, especially if they’re exposed to trauma or chronic stress.
Q: How long does dissociation last?
A: It varies. Dissociative episodes can last from a few minutes to days, weeks, or even longer.
Q: What triggers dissociation?
A: Common triggers include trauma, stress, flashbacks, and sometimes medications or substance use.
Q: How is dissociation treated?
A: Treatment often includes therapy, grounding techniques, and addressing underlying mental health conditions. The ability to be present is central to beginning to treat dissociation.
Q: Where can I learn more about dissociation?
A: Much of the information from this blog post comes from the book Coping with Trauma Related-Dissociation by Kathy Steele, Onno Van der Hart, and Suzette Boon. If you're interested in learning more about dissociation, I would recommend it.
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If you’re struggling with dissociation, don't hesitate to reach out. I'm a NYC-based therapist, and I offer online therapy for individuals located in New York. Together we can explore the unique ways in which dissociation is impacting you and develop strategies to help ground you in the present moment.
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