Finding Your Way Back: Understanding Dissociation and How Therapy Can Help
You’re driving to work, windows down, your favorite podcast playing. A story reminds you of last night’s conversation, and suddenly you’re replaying it like a movie in your mind. The next thing you know, you’ve missed your exit.
You were driving the whole time, but part of you wasn’t really there. Your body was on autopilot, and your mind was elsewhere.
This everyday moment is a simple example of dissociation—a completely natural and common phenomenon. But for many people, dissociation can be more than zoning out. It can become a deeply ingrained survival strategy, often linked to trauma.
What Is Dissociation?
Dissociation is the mind’s ability to disconnect from the present moment—sometimes from our body, emotions, surroundings, or even sense of self.
It exists on a spectrum:
Mild: daydreaming, losing track of time, missing part of a conversation
Moderate: feeling “spaced out” or disconnected from your body
Severe: frequent or chronic disconnection often tied to trauma, as in PTSD or Dissociative Identity Disorder (DID)
Most people dissociate from time to time. But when it becomes a patterned way of coping, it can make daily life harder to navigate.
Dissociation as a Survival Strategy
For people with trauma histories, dissociation can be an intelligent, adaptive response. When the nervous system senses a threat but escape isn’t possible, it may shut down and “leave” to survive.
Children, especially, may dissociate in unsafe or neglectful environments. The body says: If I can’t leave this, I can leave my awareness of it.
This ability to disconnect can keep someone alive in impossible situations. But over time, the pattern can become stuck—showing up even in safe or neutral moments. You might feel numb, foggy, or like life is happening at a distance, even when you want to be present.
Simple Grounding Practices for Dissociation
If you notice yourself disconnecting, here are practices that may help bring you back into the present moment:
Move your body: Walk, sway, or dance to an upbeat song.
Wake up your feet: Roll a tennis ball under them or walk barefoot on different textures.
Cold water reset: Splash your face with cold water or take a brisk shower.
Orient with your senses: Pick a color in your environment and name three things you see in that color, describing each in detail.
Shift your weight: Stand and slowly rock from heels to toes, then side to side.
These aren’t about “fixing” dissociation. They’re about gently reconnecting with your body and the present moment. Over time, these small practices can help your nervous system feel safer and more flexible.
Working with a Therapist Who Understands Dissociation
Grounding practices can help, but deeper healing often happens in relationship with someone who can guide you toward safety, presence, and integration.
At Stillpoint Therapy Collective, our therapists are skilled in supporting clients who experience dissociation. We bring trauma-informed, somatic, and relational approaches to help you reconnect with yourself and build resilience.
Ellen Ottman, LMFT – Somatic and trauma-focused therapy, with training in Brainspotting, Ketamine-Assisted Therapy, and Sensorimotor Psychotherapy.
David De Lancelloti, APCC – Grounded, compassionate support for clients navigating trauma, dissociation, and identity exploration. Trained in somatic therapy & Somatic Experiencing.
Kara Sunwell, AMFT – Specializes in trauma, identity, and creating safe space for reconnection with training in Hakomi and somatic therapy.
Annie Patyk, AMFT – Warm, body-oriented therapy to support healing and integration. Trained in somatic therapy and parts work approaches.
You’re Not Alone
If dissociation is part of your story, it doesn’t mean you’re broken—it means your body and mind found a way to survive. With support, you can learn how to feel safe enough to stay connected, present, and whole.
We’d love to walk with you on this journey. Book a consultation today with a Stillpoint therapist and begin finding your way back.
FAQ: Dissociation and Therapy
Is dissociation the same as zoning out?
Not exactly. Zoning out or daydreaming is a mild form of dissociation that everyone experiences. For people with trauma histories, dissociation can become more frequent or intense, showing up as feeling disconnected from the body, emotions, or sense of self.
Why do people dissociate?
Dissociation often develops as a survival strategy. When the nervous system senses danger but can’t escape, it may “check out” to protect you. This can be lifesaving in unsafe situations, but later in life, the pattern can become automatic and hard to shift.
What are common signs of dissociation?
Signs include spacing out, losing track of time, feeling foggy or numb, or feeling detached from your body or surroundings. Some people describe it as life happening at a distance, even when they want to be present.
Can dissociation be healed?
Yes. While dissociation is a powerful survival response, with the right support, you can learn to feel safer and more connected. Somatic and trauma-informed therapies help the nervous system slowly relearn presence, grounding, and trust.
How can therapy help with dissociation?
Therapy offers a safe, supportive space to explore your experiences without judgment. A trauma-informed therapist can guide you in practicing grounding skills, processing past experiences, and building resilience so you feel more present in daily life.