Dissociating While Writing Your Dissertation

TL;DR Dissertation season is tough: long hours, tight finances, tricky supervisor meetings and big questions about life after graduation. That level of stress can trigger dissociation—zoning out, memory blanks or feeling as if you are running on autopilot. If you barely recall writing whole chapters, you are not alone. Gentle grounding habits, campus support services and a realistic workload can help you stay present while you finish strong.

Weeks of reading, drafting and redrafting can blur into one continuous stretch of screen-time. Many post-graduates later admit they “lost” parts of that period, not because of poor memory but because they were never fully present. High stress nudges the brain into survival mode; dissociation is one of its favourite shortcuts. You may notice:

• staring at a paragraph yet absorbing none of it
• writing pages without remembering how you got from introduction to conclusion
• sudden realisation that hours have passed
• waking up at 3 a.m. unsure whether you actually saved that file These moments can feel unsettling, but they are common when the pressure peaks.

Why dissertations trigger dissociation

• Self-discipline overload – months of solo work with few external deadlines
• Supervisor dynamics – unclear feedback or mismatched expectations increase anxiety
• Financial strain – part-time jobs or looming loan repayments pull attention away
• Future uncertainty – constant “What’s next?” thoughts tax emotional bandwidth Add perfectionism or imposter feelings to the mix and the nervous system simply checks out.

Grounding tips for the writing marathon

• Breathe in a four-four rhythm: in for four counts, out for four, five rounds before tackling a dense article.
• Keep a stress ball or textured object beside your laptop; squeeze or rub it each time your mind drifts.
• Set a visible timer for forty-five minutes of work followed by a five-minute stretch and hydration break.
• Read key papers out loud, hearing the words anchors you in real time.
• Write one grounding sentence at the top of each session: “Today I will draft the discussion section and take a twenty-minute walk at 3 p.m.”
• Save often and back up to the cloud; peace of mind reduces background panic.

Make the Most of Your University Support Services

Universities offer free or low-cost mental-health services. Drop-in counselling, mindfulness workshops or peer-support groups can make a huge difference and staff understand dissertation stress season. You are not “bothering” anyone by booking a slot.

Final push, not a solo sprint

Remember: the aim is a good-enough dissertation handed in on time, not a flawless manuscript produced at the expense of your wellbeing. Celebrate small completions a finished subsection, a reference list updated because each one anchors you in progress rather than panic.

Need extra support?

Ground Me offers tailored mental-health guidance according to your needs. ✉️ Email bilge@groundme.app to learn more. 🌱 Sign up as a test user for our upcoming app through our Linktree to shape resources that truly help students during crunch season.