Understanding Dissociation: What It Is and How to Address It
- Dana Carretta-Stein
- 4 hours ago
- 5 min read
Dissociation is a complex experience that many people encounter, especially those who have faced trauma. It can feel confusing or even frightening if you don’t understand what’s happening. I want to share some clear, practical insights about dissociation, so you can recognize it and know how to support yourself or others through it. Whether you are a therapist using EMDR or someone exploring therapy options, this guide will help you navigate dissociation with confidence and care.
Understanding Dissociation: A Gentle Introduction
Dissociation is a way the mind copes with overwhelming stress or trauma. It’s like a mental escape hatch that helps protect you from feelings or memories that are too painful to face all at once. When dissociation happens, you might feel disconnected from your body, your thoughts, or even reality itself. This can show up as feeling numb, spaced out, or like you’re watching yourself from outside your body.
It’s important to know that dissociation is not a sign of weakness or something “wrong” with you. It’s a natural response to difficult experiences. For therapists, understanding dissociation is key to helping clients feel safe and grounded during treatment. For individuals, recognizing dissociation can be the first step toward healing.
If you want a deeper explanation, you can explore what is dissociation in more detail through trusted resources.
Signs and Symptoms of Dissociation
Dissociation can look different for everyone. Here are some common signs to watch for:
Feeling detached from your body or surroundings: You might feel like you’re floating or not really “there.”
Memory gaps: Sometimes, people forget chunks of time or important details.
Emotional numbness: Feeling emotionally flat or disconnected from your feelings.
Out-of-body experiences: Seeing yourself from a distance or feeling like you’re outside your own body.
Time distortion: Time may seem to speed up, slow down, or feel unreal.
Confusion or difficulty concentrating: Your mind might feel foggy or scattered.
These symptoms can be brief or last longer, depending on the situation. When dissociation becomes frequent or intense, it can interfere with daily life and relationships.
What is an Example of Dissociation?
To make this clearer, let me share a simple example. Imagine someone walking down a busy street. Suddenly, they feel like they are watching themselves from above, as if they are not really in their body. The noise and movement around them seem distant, like they are in a dream. This person might not remember parts of their walk afterward.
This experience is a form of dissociation. It’s the brain’s way of protecting itself from feeling overwhelmed. For someone who has experienced trauma, this might happen during moments that remind them of past pain, even if the current situation is safe.
Understanding these examples helps therapists recognize dissociation in clients and tailor treatment approaches like EMDR to gently bring clients back to the present.
How to Address Dissociation: Practical Steps
Addressing dissociation involves creating safety and connection. Here are some practical ways to help yourself or others:
Grounding Techniques
Grounding helps bring your focus back to the present moment. Try these simple methods:
- Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
- Hold a cold object or splash water on your face.
- Plant your feet firmly on the ground and feel the support beneath you.
Mindful Breathing
Slow, deep breaths can calm the nervous system. Breathe in for a count of four, hold for four, and breathe out for four. Repeat until you feel more centered.
Safe Place Visualization
Imagine a place where you feel completely safe and calm. Picture the details and return to this mental space when you feel disconnected.
Use EMDR Therapy
EMDR (Eye Movement Desensitization and Reprocessing) is a powerful tool for addressing trauma-related dissociation. It helps process painful memories safely and reduces the need for dissociation as a coping mechanism.
Build a Support Network
Connect with trusted friends, family, or therapists who understand dissociation. Sharing your experience can reduce isolation and increase feelings of safety.
Create a Routine
Structure and predictability can reduce anxiety and the likelihood of dissociation. Regular sleep, meals, and self-care are important.
Remember, progress may be gradual. Be patient and gentle with yourself or your clients.
When to Seek Professional Help
If dissociation is frequent, intense, or interfering with daily life, it’s important to seek professional support. Therapists trained in trauma and EMDR can provide specialized care. They can help you:
Understand your dissociation patterns
Develop personalized grounding and coping strategies
Process trauma safely
Build resilience and emotional regulation skills
Don’t hesitate to reach out if you or someone you know is struggling. Healing is possible with the right guidance.
Moving Forward with Confidence
Dissociation can feel isolating, but it doesn’t have to be permanent. With understanding, support, and the right tools, you can regain connection to yourself and the world around you. Whether you are guiding others or healing yourself, remember that dissociation is a signal from the mind asking for care.
Take small steps each day. Practice grounding, seek support, and explore therapies like EMDR that address the root causes. Healing is a journey, and every step forward is a victory.
Thank you for taking the time to learn about dissociation. I hope this information empowers you to face it with compassion and confidence.
Introducing Dana, The EMDR Coach
I am Dana Carretta-Stein, a licensed therapist, EMDR Consultant, and the voice behind The EMDR Coach. I work with EMDR therapists who want to deepen their clinical confidence, especially when working with complex trauma, dissociation, and nervous system overwhelm.
My approach blends EMDR fidelity with real-world clinical wisdom. I care deeply about helping therapists slow down, think clearly, and trust themselves in the room, particularly when clients present with protective responses like dissociation.
If dissociation has ever made you question your pacing, your case conceptualization, or your competence, you are not alone. This is exactly the work I support therapists with every day.
The EMDR Therapy Progress Journal
When dissociation is part of the clinical picture, tracking patterns matters.
The EMDR Therapy Progress Journal was created to help therapists and clients:
Notice dissociation trends over time
Track triggers, resourcing, and stabilization skills
Reflect on nervous system shifts between sessions
Support EMDR phases without relying on memory alone
For clients who experience dissociation, written reflection can gently strengthen present-moment awareness and continuity. For therapists, it offers valuable insight between sessions without increasing cognitive load.
How Peaceful Living Mental Health Counseling (PLMHC) Supports Dissociation
At Peaceful Living Mental Health Counseling (PLMHC), dissociation is approached through a trauma-informed, compassionate lens.
Clients are supported to understand dissociation as a protective response rather than a problem to eliminate. Therapy focuses on safety, nervous system regulation, and pacing that honors each person’s window of tolerance.
PLMHC provides EMDR therapy for children, teens, and adults:
In person in Scarsdale and Westchester County, NY
Virtually for clients in NY, NJ, CT, and FL
If you or someone you care about is struggling with dissociation related to trauma, support is available.
Read More From The EMDR Coach
If this topic resonates, you may also find these helpful:
Moving Forward With Support
Dissociation is not something to fear or force away. It is information. When approached with curiosity, respect, and the right tools, it becomes a powerful guide for healing rather than a barrier.
Whether you are a therapist supporting complex trauma or someone seeking care for yourself, dissociation deserves patience, not pressure.
Further Learning & Resources
📚 Check out my blogs at The EMDR Coach, where I break down EMDR concepts, trauma education, and practical healing strategies you can start today.