Dissociation is a psychological phenomenon that can range from subtle moments of "zoning out" to more severe disruptions in memory, identity, or perception of reality. Though commonly misunderstood, dissociation is a protective mechanism, often rooted in the body’s attempt to cope with overwhelming stress or trauma. Let’s explore what dissociation feels like, the symptoms people might not immediately recognize, and what is happening in the nervous system when someone dissociates.
Symptoms People Might Not Recognize as Dissociation
While some forms of dissociation are dramatic and easily noticeable, others are subtle and often mistaken for unrelated issues. Here are symptoms that may go unnoticed:
Physical Symptoms
Chronic Fatigue: Dissociation often requires significant energy, leaving people feeling drained.
Body Disconnection: Feeling disconnected from physical sensations, such as hunger, pain, or temperature changes.
Cognitive Symptoms
Difficulty Focusing: You might find it hard to concentrate or feel like your thoughts are foggy and disjointed.
Lost Time: Losing track of hours without realizing how much time has passed.
Emotional Symptoms
Flat Affect: Others might notice a lack of emotional expression, as if you’re emotionally "checked out."
Hypervigilance: Alternating between feeling emotionally detached and overly alert or anxious.
Relational Symptoms
Disconnection in Relationships: Struggling to feel close to others, even those you deeply care about, due to a sense of being emotionally "far away."
Difficulty Reciprocating: Not fully engaging in conversations or feeling like you’re just "going through the motions."
What Happens in the Nervous System During Dissociation?
Dissociation is deeply tied to the autonomic nervous system, which regulates our fight, flight, and freeze responses. It often occurs when the body perceives a threat that feels inescapable or too overwhelming to confront directly. Here’s a closer look at what happens:
1. Activation of the Freeze Response
When faced with a threat, the nervous system evaluates whether fighting or fleeing is possible. If neither option feels viable, the body may enter a freeze state.
This state is marked by immobilization, slowed heart rate, and a sense of emotional and physical shutdown.
2. Overload in the Prefrontal Cortex
The prefrontal cortex, responsible for rational thought and awareness, may go offline. This can result in memory gaps or a sense of disconnection from reality.
3. Engagement of the Dorsal Vagal System
The dorsal vagal branch of the parasympathetic nervous system becomes dominant. This system slows the body down and creates a numbing effect, which can help reduce the immediate emotional pain of trauma or overwhelm.
4. Neurochemical Changes
Stress hormones like cortisol and adrenaline may spike initially but are later suppressed as the body prioritizes numbness and detachment over continued arousal.
How to Support Someone Experiencing Dissociation
If you or someone you know struggles with dissociation, grounding and regulation techniques can help bring the nervous system back into balance. Here are some approaches:
Grounding Techniques
Sensory Awareness: Use the five senses to reconnect with the present moment. For example, holding a cold object or focusing on a specific sound can help re-anchor someone.
Breathwork: Slow, deep breathing through the nose can help calm the nervous system and signal safety to the body.
Therapeutic Support
Trauma-Informed Therapy: Approaches like somatic experiencing, EMDR, or parts work can help address the root causes of dissociation.
Psychedelic-Assisted Therapy: For those who feel stuck, this emerging field offers new ways to safely explore and integrate dissociated parts of the self.
Self-Care Practices
Routine and Structure: Consistency can create a sense of safety and reduce episodes of dissociation.
Mindfulness Practices: Regular mindfulness or meditation helps train the brain to stay present.
Dissociation is not "just zoning out." It is the body’s way of protecting itself from what feels unbearable. By understanding the nuances of dissociation—from subtle blanking out to profound amnesia—we can better recognize and address it. With the right tools, therapeutic support, and self-compassion, it is possible to reconnect with the present and integrate the parts of ourselves that have felt lost or fragmented.
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