shutterstock_1704827017.jpegHave you ever been driving and suddenly found yourself at your destination, wondering, “How did I get here?” Or perhaps you’ve been in a long meeting and realized you missed the last ten minutes of the discussion? If so, you have likely experienced a dissociative episode. There is no need for alarm—this phenomenon is widespread across society and is a normal part of the human experience. In fact, the National Alliance on Mental Illness (NAMI) reports that approximately 75% of people will experience a dissociative episode at least once in their lifetime (2025). While this statistic may sound surprising, it highlights how common dissociative experiences are among people.

When experiences, interactions, or traumas become too overwhelming or intense, the mind may take an extraordinary step to protect itself: it disconnects. This protective mechanism—often occurring outside of our conscious awareness—can feel like going “offline,” “zoning out,” or even “leaving the body.” Known as dissociation, this response is a natural way for the body and mind to cope with distress that feels too difficult to fully process now. Although it can feel unsettling, dissociation is a common human experience, especially in the context of trauma or high stress. But what exactly is dissociation, and how does it work?

What is Dissociation and Why Does it Happen? 

According to the Calda Clinic (2022), “dissociation is disconnection between a person’s thoughts, feelings, and memories and their sense of self. There is a break in how the mind handles information in response to extreme stress. It involves detaching from reality.” In this regard, dissociation is a measure of protection where our mind creates a block or a cognitive barricade from our current reality to prevent us from actual and immediate harm or from a perceived element of harm. Dissociation is not inherently pathological, nor is it always a sign of mental health illness. It is rather an adaptive response to maladaptive levels of stress, anxiety, or trauma. Dissociation enables our minds and bodies to disengage from our present experience, enabling a coping mechanism to help us with what is happening in that experience and within our environment. In some ways, dissociation is quite literally “helping the person survive” by facilitating a protective method and emotional and psychological escape (Caldac Clinic, 2022, What is dissociation section). However, when the adaptive and helpful levels of dissociation—those that protect us from overwhelming stress or traumatic experiences—become maladaptive, persistent, and interfere with daily life, higher levels of dissociation may develop into a dissociative disorder, requiring clinical attention and additional support.

The Different Types of Dissociation

According to the National Health Service (NHS), there are three main types of dissociative disorders: depersonalization/derealization disorder, dissociative amnesia, and dissociative identity disorder (NHS, 2023, Types of dissociative disorder section). These conditions differ in symptomatology, duration, presentation, and severity, though they may share similar dissociative features and expressions. While overlapping characteristics may exist, their etiological underpinnings and causes can vary significantly, contributing to the nuanced and multifaceted nature of dissociative disorders.

Depersonalization/ Derealization: 

Depersonalization: A detached feeling as if you are “outside” of your body, separate from your thoughts, emotions, sensations, and behaviors (NAMI, 2025). Many individuals identify feelings as if they are watching themselves through a different lens or as if they are watching a movie. 

Derealization: A feeling where the people or things around them in the world are “unreal” (NAMI, 2025). Feelings of haziness, fogginess, or lifelessness are often indicative of experiences related to derealization. 

Presentations of depersonalization and derealization may be presented in isolation from one another or may be conjoined in their presentations for this dissociative disorder.

Dissociative Amnesia:

Dissociative Amnesia: Involves episodes of forgetfulness in which an individual is unable to recall personal or historical information, particularly related to traumatic events. This type of memory loss often results in substantial gaps in autobiographical memory, sometimes referred to as “blank episodes” (NHS, 2023, Dissociative amnesia section). During these periods, a person may forget not only past experiences but also skills, talents, or intentions. These episodes can last anywhere from a few seconds to, in rare cases, several years.

Dissociative Identity Disorder (DID):

Dissociative Identity Disorder: Formerly known as multiple personalities, is a complex dissociative condition characterized by alternating identities. NAMI (2025) identified DID by indicating that “a person may feel like one or more voices are trying to take control in their head. Often, these identities may have unique names, characteristics, mannerisms, and voices” (Symptoms section, para. 5). 

Presentations of DID are more frequently diagnosed in women than in men. This discrepancy may be partly due to gender-based differences in how trauma is disclosed and expressed. Men may be less likely to report trauma histories and more likely to exhibit externalizing or aggressive symptoms, which can lead to misdiagnosis or underdiagnosis of DID.

How Dissociation Shows Up in Daily Life

Dissociation can manifest in a variety of ways, and its presentation often differs based on the individual, the context, and the nature of their experiences. While dissociation is highly individualized, the following symptoms are commonly observed and are typically indicative of the specific dissociative disorders with which they are associated. These symptoms are not exhaustive, but they reflect patterns that frequently emerge in clinical settings. According to the Mayo Clinic (2024), the following symptoms are congruent with the dissociative disorder: 

Symptoms of Depersonalization/ Derealization: Retrieved from Mayo Clinic, 2024. 

Depersonalization:

  • Feelings that you're seeing your thoughts, feelings, or body or parts of your body from the outside. For example, you may feel like you're floating in the air above yourself.
  • Feeling like a robot or that you're not in control of what you say or how you move.
  • The sense that your body, legs or arms appear twisted or like they're not the right shape. Or they may seem larger or smaller than usual. You also could feel that your head is wrapped in cotton.
  • Emotional or physical numbness of your senses or responses to the world around you.
  • A sense that your memories lack emotion, and they may or may not be your own memories.

Derealization: 

  • Feeling that people and your surroundings are not real, like you're living in a movie or a dream.
  • Feeling emotionally disconnected from people you care about, as if you were separated by a glass wall.
  • Surroundings that appear out of their usual shape, or are blurry or colorless. Or they may seem like they only have two dimensions, so they're flat with no depth. Or you could be more aware of your surroundings, and they may appear clearer than usual.
  • Thoughts about time that are not real, such as recent events feeling like the distant past.
  • Unrealistic thoughts about distance and the size and shape of objects.

The Cleveland Clinic (2023) identified symptoms of dissociative amnesia as: 

Symptoms of Dissociative Amnesia:

The main symptom of dissociative amnesia is memory loss. That memory loss can take different forms. Some people experience just one form, while others have multiple forms. The forms include:

  • Localized: Memory loss affects everything within a short, specific time period in your life.
  • Selective: Memory loss affects one event or all events of a certain type within a specific time period in your life. Experts sometimes call this “patchy” amnesia because it affects certain memories but not others.
  • Generalized: Memory loss affects everything within a longer period (months or years).
  • Continuous: This is the anterograde form of dissociative amnesia. “Anterograde” means it affects your ability to form new memories, so this is memory loss that happens as events occur.
  • Systematized: Memory loss that affects everything under a particular topic or category. It can also apply to a specific person or multiple people (like your family) (Symptoms and Causes section). 

Symptoms of Dissociative Identity Disorder:

The Cleveland Clinic (2024) identified symptoms of DID as: 

  • Having at least two identities (personality states). These affect your behavior, memory, self-perception and ways of thinking.
  • Amnesia or gaps in memory regarding daily activities, personal information, and traumatic events.
  • Different identities affect your ability to function in social situations or at work, home, or school.

Other mental health symptoms that can (but not always) be found along with DID include:

  • Anxiety.
  • Delusions.
  • Depression.
  • Self-harm.
  • Substance use disorder.
  • Thoughts about suicide (suicidal ideation).

Healing and Managing Dissociation

Managing dissociation begins with awareness and gentle curiosity about one’s internal experiences. Grounding techniques—such as deep breathing, sensory engagement (e.g., noticing sights, sounds, textures), or orienting to the present moment—can help individuals reconnect with their bodies and surroundings during episodes of dissociation. 

Building a strong therapeutic relationship is often central to healing, especially when dissociation is rooted in trauma. Therapeutic approaches such as EMDR (Eye Movement Desensitization and Reprocessing), somatic therapies, attachment-based techniques, and Internal Family Systems (IFS) can support the individual, their experience, and work to reduce dissociative symptoms over time. 

Finally, psychoeducation and insight orienting are also vital parts of healing, as understanding dissociation helps reduce shame and increases self-compassion. Developing self-soothing routines, journaling, practicing mindfulness, and maintaining consistent daily structures can also support nervous system regulation. Healing from dissociation is not about forcing connection or eliminating symptoms but gently fostering safety, presence, and self-awareness over time.

How We Can Help?

Holly Blalock is a therapist trained in EMDR and has a deep understanding of dissociation. She is currently offering therapeutic services to individuals seeking support for trauma, dissociative symptoms, and related challenges.

References:

  • Calda Clinic. (2022, June 10). How trauma can cause dissociation. The CALDA Clinic. https://caldaclinic.com/how-trauma-can-cause-dissociation/
  • Cleveland Clinic. (2023, September 18). Dissociative amnesia. https://my.clevelandclinic.org/health/diseases/9789-dissociative-amnesia
  • Cleveland Clinic. (2024, June 7). Dissociative identity disorder (DID). https://my.clevelandclinic.org/health/diseases/9792-dissociative-identity-disorder-multiple-personality-disorder
  • Mayo Clinic. (2024, January 12). Depersonalization/derealization disorder. https://www.mayoclinic.org/diseases-conditions/depersonalization-derealization-disorder/symptoms-causes/syc-20352911
  • National Alliance on Mental Illness. (2025). Dissociative disorders. https://www.nami.org/about-mental-illness/mental-health-conditions/dissociative-disorders/#:~:text=Up%20to%2075%25%20of%20people,diagnosed%20with%20a%20dissociative%20disorder. 
  • National Health Service. (2023, August 14). Dissociative disorders.https://www.nhs.uk/mental-health/conditions/dissociative-    disorders/#:~:text=depersonalisation%2Dderealisation%20disorder,be%20called%20multiple%20personality%20disorder.