What is Dissociation and What Does It Look Like?

Have you ever experienced what is colloquially called “road daze” or “highway hypnosis,” where you don’t remember the last several miles you drove? Or maybe you’ve gotten so absorbed in a daydream that you lost sense of time or your surroundings? These are common examples of dissociation. 

Dissociation has become a buzzword that’s thrown around a lot, but it’s not always used correctly. You might get the impression that it’s a negative thing, when it’s actually a normal experience for most people. 

To help you understand dissociation better, we’ll explore what it is and what it can look like. 

What is dissociation?

Dissociating involves a disruption of mental functions that may affect one’s emotions, thinking, memory, identity, behavior and/or other areas, such as consciousness. 

Dissociation can be the brain’s way of protecting itself, such as during stressful events or situations. For some people, it happens frequently or to an extreme degree. Some people may develop various types of dissociative disorders that affect their lives and they may need to seek treatment for. 

Dissociation example 

Dissociating can take many forms and range from minor or isolated experiences to intense or frequent ones. As research shows, those who suffer trauma, such as abuse, may dissociate during these experiences For example, an individual who is being physically or sexually abused might feel as though they are outside their body while the abuse happens.        

Potential causes for dissociation 

Dissociation is often linked to trauma, anxiety, or stress at all levels. Some individuals may experience it more frequently due to traumatic events or distressing situations. Potential causes for dissociation can include any of the following:

• Natural disasters, such as hurricanes or flooding
• Childhood trauma, such as abuse  
• Physical or sexual abuse or assault  
• Vehicle accidents 
• Alcohol or drug use 
• Certain mental health disorders, such as post-traumatic stress disorder, eating disorders, or depression

The types of dissociative disorders

Individuals can develop dissociative disorders from traumatic experiences or other potential causes. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) provides a list of criteria for a formal diagnosis of these disorders. 

Below, we’ll go over the different types of dissociative disorders. As you read, keep in mind that only a licensed professional can diagnose these disorders.

Dissociative amnesia 

Those who have this disorder can’t remember important personal information that’s not associated with ordinary forgetfulness. The information they can’t recall is usually related to trauma or severe stress. 

Their symptoms also cause considerable distress and interfere with their ability to function. Psychiatric and medical exams are done to rule out other possible causes of their symptoms. 

Dissociative fugue occurs in some cases of dissociative amnesia, but it isn’t common. It involves suddenly and unexpectedly leaving one’s home and family and wandering in a bewildered state. Once the fugue ends, someone who does this usually doesn’t remember how they got to where they are or what they were doing. 

Depersonalization/derealization disorder (DPDR)

Individuals with this disorder may experience a disconnection or detachment from themselves or their surroundings, including other people and objects. They might feel like they’re watching themselves as an outsider. Or they might see other people and objects as flat or faded.

DPDR involves having frequent, persistent depersonalization or derealization symptoms. These symptoms affect the person’s ability to function in everyday life and cause a lot of distress. DPDR symptoms may occur due to another psychiatric disorder, such as substance use disorder or obsessive-compulsive disorder. 

Dissociative identity disorder (DID)

Formerly known as multiple personality disorder, DID involves having two or more identities that develop as a result of often continuous re-occurring traumatic experiences. Those who have this disorder might switch between identities without being aware of these changes in identity. 

They often have memory gaps related to daily events or personal information. For example, they might find unfamiliar receipts from dining out or shopping after shifting from another identity. They might also have memory gaps that are related to traumatic events. These symptoms cause a high amount of distress and disrupt day-to-day functioning. 

What does dissociation look like? Common signs 

It’s not always easy to recognize a dissociative episode when it’s happening. People experience a wide range of symptoms when dissociating, from feelings of detachment from their surroundings to changes related to their sense of identity. We’ll go over some common signs of dissociation below, but as you read, remember that experiencing one or more of these symptoms doesn’t automatically mean you have a dissociative disorder — only a professional can make such a diagnosis

Derealization 

Individuals with these symptoms of dissociation feel like their surroundings are unreal. It might seem foggy or dreamlike, as if they’re looking at it through a veil. Objects and people around them might look distorted, such as being colorless or flat. They might also seem to change physical characteristics, such as getting larger or smaller or turning into a different shape. 

Depersonalization 

Those who have depersonalization symptoms feel disconnected from themselves. They might feel detached from their own body or their emotions and thoughts. This usually means they feel as though they’re observing themselves from the outside, such as having an out-of-body experience. For some, these symptoms have been described as feeling more like a robot than a real person. 

Dissociative amnesia 

People who have these kinds of symptoms while dissociating have trouble recalling things. They might have a hard time remembering important personal information or a specific event that happened. In some cases, people who experience dissociative amnesia can’t recall an entire period of time. This amnesia is usually related to something traumatic that has happened in their lives.  

Memory lapses or time distortions

Forgetting something that happened in the past isn’t uncommon. But those who are dissociating may experience periods where they suddenly and unexpectedly forget actions or events that happened. These are things that they should be able to recall, but they have no memory of these actions or events taking place. Time might also feel like it’s slowing down or getting faster. For example, an event that just happened might feel like it took place years ago. 

Changes in sense of identity 

Individuals with these dissociative symptoms might be confused or have a sense of unreality about their own identity. They might wonder what their place in the world is or who they are. Some people feel like they have multiple or different identities or selves. Note that this doesn’t just happen with DID. It can also occur with other dissociative experiences. 

Therapeutic treatment for dissociative disorders 

Dissociative disorders can make it hard or even impossible for people to function in their everyday lives. Their symptoms can cause problems in their relationships or other parts of their lives, such as their job. Therapeutic treatments may help reduce symptoms and help individuals with dissociative disorders cope with stress more effectively. 

The following therapy approaches are known to be helpful for some dissociative disorders, but some providers may prefer a different method. Those seeking treatment can discuss appropriate plans with their therapist. 

Cognitive behavioral therapy (CBT)

CBT is a type of psychotherapy or talk therapy that involves helping people recognize and replace negative or maladaptive thinking patterns. For example, someone with a dissociative disorder might engage in overgeneralizing or black-and-white thinking, which can cause emotional distress. 

Identifying and changing these troubling thoughts to helpful or more accurate ones can help reduce dissociative symptoms. This involves recognizing these thought patterns, challenging their accuracy, and replacing them with more adaptive thinking. 

Dialectical behavior therapy (DBT)

DBT involves learning to regulate or manage and tolerate intense emotions. This skill helps those with dissociative disorders learn coping mechanisms for dealing with strong emotions in helpful ways, which may help reduce memory lapses, depersonalization, derealization, or other symptoms. 

This type of talk therapy also helps people learn mindfulness, or staying focused on the present moment. Learning these grounding techniques may help them reestablish a connection with reality or their sense of self. 

DBT also helps individuals learn to communicate assertively and set boundaries with others. This skill can help improve relationships and reduce conflicts or stressful experiences with others that may trigger dissociative symptoms. 

Eye movement desensitization and reprocessing (EMDR)

EMDR helps people process traumatic events that may be related to dissociative symptoms. During therapy sessions, individuals watch a light move in their field of vision from side to side while recalling past trauma, such as childhood trauma. 

These kinds of eye movements are similar to what happens during REM or rapid eye movement while sleeping. The mechanisms behind these movements are effective at helping people process trauma, so that these experiences lose their power. This allows these individuals to cope with stressful or challenging situations in healthier ways. 

Navigate the path toward healing with SonderMind 

For those experiencing frequent or persistent dissociation that affects their daily lives, therapy may provide effective treatment. Working with a mental health professional can help address trauma or distressing experiences and manage different forms of dissociation. 

If you’re seeking support for mental health concerns, you’re not alone. SonderMind makes it easy to connect with a therapist right from the comfort of your own home — or in person if that’s what you prefer. Simply tell us a bit about your preferences and therapeutic needs, and we’ll connect you with the right therapist.

Get started with SonderMind today and get on the path toward better mental well-being.