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Dissociation is an umbrella term for a range of mental experiences that create a sense of disconnection, often as a way for the mind to protect itself from stress or trauma. In simple terms, it can involve a disconnect between a person’s internal perception and external reality.
Dissociative disorders involve frequent or chronic episodes of dissociation, but dissociation itself is a common psychological response that anyone can experience. Ref. CCSRGYH1X8
Dissociation may present as:
- A sense that nothing is truly real
- Feeling as though the world is “dream-like” or distorted
- An inability to move or speak fully, as if the body is disconnected from the mind
- Feeling as though your body doesn’t fully belong to you
- A “fugue state,” in which a person may appear to adopt a different identity for a time
- Memory gaps, especially around stressful or traumatic events
Important: If someone is acting unusually or seems unresponsive and the cause is unclear, it’s safest to treat it as a medical emergency. While dissociation itself is not harmful, it can resemble serious conditions - such as seizures or strokes - that require immediate attention. When in doubt, seek help.
The exact cause of a dissociative episode isn’t always obvious, but such episodes are often linked to trauma. Dissociation frequently occurs alongside conditions like post-traumatic stress disorder (PTSD). Ref. AWZHS4MMK2
Supporting Someone Through Dissociation
Priority number one, will always be to ensure that someone is safe - people may wander off or not be fully aware of their actions while experiencing a dissociative episode, putting them at risk from things in their environment.
Dissociation can be quite disorienting, so being present and listening fully is crucial to understanding a person’s needs - particularly if they’re having difficulties communicating.
This could mean:
- Talking to loved ones ahead of time to make a plan for dissociative episodes
- Actively listening as an episode unfolds to understand what they’re experiencing
It can be troubling to see someone you care for in distress - you can use the following mnemonic if it helps you remember how to act in the moment:
TAP, into your nurturing side…
-
Trigger
What could be triggering the dissociative event? -
Assess
Determine the best pathway for support. -
Provide
Offer an ongoing, steady and supporting presence.
1) Trigger
What could be triggering the dissociative event?
Keep in mind that dissociation is a way for a person’s mind to protect them from a difficult experience. Grounding techniques may be helpful in bringing a person back into the present, but could also worsen their discomfort instead if the original source of difficulty is still ongoing within their body or environment. Removing these triggers could be a good step to take.
Triggers of dissociation could be:
- From sensations within their body, such as Physical Form Gender Dysphoria
- From flashbacks or memories of a past experience
- From other uncomfortable stimuli within their environment
Sensations that come from within may be challenging, but there’s still positive steps which can be taken. This could include offering more comfortable clothing to reduce sensations in a person’s body or covering mirrors to avoid triggering self-image struggles. It’s a good idea to avoid any physical touch unless the person involved has clearly expressed that it feels safe for them.
Everyone’s experience of dissociation is unique. While asking gentle questions can sometimes help, the person may already be feeling overwhelmed. It’s important to remain calm and patient, allowing them space to think, process, and respond at their own pace - or not respond at all.
2) Assess
Determine the best pathway for support.
Grounding techniques are often recommended for helping someone through dissociation, but dissociation doesn’t always cause distress. If a person can tell you they’re safe, comfortable and secure then it may be more beneficial to provide more passive support until the experience passes for them - communication is key.
If you’re not sure, grounding techniques can help a person to feel more centred in their body, bringing them back into the present.
This could mean:
- Having them hold onto something cold, like an ice cube
- Employing the use of sensory toys - more
- Getting someone to focus on counting down from a high number
- Making simple games to occupy their mind, like tapping your fingers in a sequence and getting them to copy it
If a person is struggling to move, you could ask them to start with something small like wiggling their toes, moving up to bigger movements one at a time. It’s might be very difficult for them to do, and that’s okay - just giving it a go is a step.
3) Provide
Offer an ongoing, steady and supporting presence.
Dissociation isn’t always a one-time event - it can fluctuate or continue over longer periods, especially during times of stress or recovery.
That’s why ongoing support is just as important as what happens in the moment. Remaining a consistent, calm, and compassionate presence can help someone feel grounded and safe, even when their inner world feels uncertain. You don’t need to have all the answers - just being there, without pressure or judgement, can make a profound difference.