Trauma can pull you out of the present. Dissociation is the mind’s way of creating distance from pain, and it can feel protective in the moment. Over time though, that distance can make study, work and relationships harder. This guide explains what trauma-related dissociation feels like and offers practical ways to stay grounded, care for your nervous system, and seek support.
What trauma-related dissociation can feel like
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Feeling apart from yourself, as if you are watching from the outside
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The world seeming flat, distant or dream-like
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Time gaps or hazy memories around stressful moments
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Going onto autopilot during conflict, flashbacks or heavy stress
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Numbness, slowed thinking or difficulty speaking
These are common responses to overwhelm. They do not mean you are broken or failing.
Why it happens
After trauma, the nervous system learns to prioritise survival. When emotions, sensations or memories feel too much, the brain may disconnect awareness to reduce pain. Triggers can include reminders of the trauma, chronic stress, sleep loss, alcohol or drug use, and situations that feel unsafe or out of control.
Coping in the moment
Use simple anchors that bring your attention back to body, place and time.
Orient to now
Say out loud: the date, the time, where you are, and one next small step.
Example: “It is Tuesday, 3 pm, I am at my desk, I will drink water and reply to one email.”
Five-sense scan
Notice five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
Breathing to steady the system
Try 4-2-4: breathe in for four, hold for two, breathe out for four. Repeat a few rounds. Longer exhales help the body settle.
Temperature and touch
Cool water on your hands, a cold can against your neck or a warm mug held firmly. Keep a stress ball, smooth stone or textured fabric nearby and focus on the feel.
Ground with movement
Press your feet into the floor, uncurl your toes, roll your shoulders, stand and stretch, take a short walk, or name three objects as you touch them.
Safe self-talk
“I am noticing a dissociative wave. My body is trying to protect me. I can ride this and come back to now.”
Coping through the day
Small routines protect against overwhelm and make dissociation less likely.
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Keep a simple day structure with clear start and stop points
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Use visible timers for focused work periods followed by short breaks
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Build in food, water, fresh air and some movement
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Reduce overstimulation where possible: one task, fewer tabs, phone on silent during focus times
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Limit alcohol or drugs, which can increase detachment
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Write short check-ins in your notes, and set reminders that gently bring you back to the present
Longer-term healing
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Trauma-informed psychotherapy helps process memories safely and build regulation skills. EMDR, trauma-focused CBT and parts-informed approaches can be helpful.
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Body-based skills such as yoga, tai chi or breath-led movement rebuild a sense of being at home in your body.
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Connection matters. Choose a small circle of people who understand your needs and can cue you back to now with kindness.
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Meaningful rhythm. Sleep, meals, movement, creative time and contact with nature are steadying for a sensitised nervous system.
If you support someone who dissociates
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Speak calmly and simply. Offer orientation cues: “You are at home with me. It is Saturday morning.”
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Invite, do not pressure: “Would cool water help, or sitting by the window”
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Reduce noise and bright light if possible. Stay nearby until the person feels settled.
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Ask in advance what helps them so you have a shared plan.
When to seek extra help
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Dissociation is frequent, lasts a long time or affects safety, study, work or relationships
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You experience severe memory gaps, sudden travel with loss of identity or episodes that look like seizures
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You notice self-harm urges or suicidal thoughts
In an emergency in the UK call 999. For urgent mental-health help call NHS 111. Samaritans is available 24 hours on 116 123.
You are not alone
Trauma-related dissociation is an understandable response to overwhelm. With practice, the present can feel safer again.
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To learn about Ground Me support services, email bilge@groundme.app
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To help shape tools for staying present, become a test user via our Where to Find Us Page
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For gentle tips and community stories, follow @groundmeapp on Instagram
Small anchors. Small choices. Reconnection grows from there.
