Ahead of World Suicide Prevention Day on 10 September, we are focusing on how dissociation can interact with suicidal thoughts and crises. The day is led globally by the International Association for Suicide Prevention, with support from WHO, and this year continues the theme of changing the narrative on suicide.
What we mean by dissociation
Dissociation is a feeling of being disconnected from yourself, your memories, your emotions or your surroundings. It can look like emotional numbness, time loss, feeling outside your body, or the world seeming far away. For some people it is brief and stress related. For others it is frequent and linked to past trauma.
How dissociation can raise suicide risk
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Emotional numbing. When feelings are dulled, life can seem pointless and hope hard to access. That flattening can increase risk, especially during long periods of stress.
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Impaired self-connection. If you feel detached from “you”, it is harder to notice early warning signs or to ask for help.
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Memory gaps and overwhelm. After arguments, trauma reminders or major life stressors, people can move from distress to action quickly. Dissociation can narrow awareness of alternatives in those moments.
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Shame and silence. Many people worry they “should not” feel detached. Hiding that experience can make crises more likely.
Important note: dissociation is a coping response, not a character flaw. With the right supports, risk can be reduced and connection can return.
Warning signs that need urgent attention
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Thoughts about dying or not wanting to be here
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Planning or rehearsing ways to harm yourself
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Feeling out of control, combined with strong urges during a dissociative episode
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Losing track of time and not remembering what happened during periods of intense distress
If any of these are present, seek help now using the resources at the end of this post. In the UK you can also use NHS 111 for urgent mental health support.
What helps in the moment
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Orient to now. Say out loud the date, your location and one next step. Look around and name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
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Steady your breath. Try 4-2-4 breathing: in for four, hold for two, out for four, repeated a few times.
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Use your senses. Cold water on your hands, a strong mint, or a textured object can pull attention back to the present.
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Reduce access to means. Move items associated with harm out of reach and ask someone you trust to help you make your space safer.
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Contact a person. Send a short message that says, “I am struggling and could use company or a check-in.” Human connection is protective.
Building protection over time
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A personalised safety plan. Write down your early warning signs, grounding steps, contact numbers and reasons to stay safe. Keep copies on your phone and in your wallet.
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Therapy that fits your story. Trauma-informed approaches (for example EMDR or trauma-focused CBT) can reduce dissociation and distress. Skills from DBT can help with intense emotions and urges.
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Routine anchors. Sleep, regular meals, movement and time outdoors stabilise the nervous system.
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Compassionate community. Share your plan with a trusted friend, family member or mentor so you are not carrying this alone.
If you need help now (UK)
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Samaritans: free, confidential listening 24/7 on 116 123.
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Shout: free 24/7 text support. Text SHOUT to 85258.
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NHS urgent mental health help: use 111 online or call 111 for advice and local crisis options. In an emergency, call 999.
If you are outside the UK, check local services or your health provider for crisis lines in your area.
How Ground Me can support you
If dissociation is part of your story, you do not have to manage it alone.
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Email bilge@groundme.app to learn about our mental health support service.
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Become a test user for our upcoming app via our Linktree and help shape tools designed to keep you present and safe.
Let’s change the narrative together: from silence and stigma to connection, safety and hope for everyone affected by suicide and dissociation.
