Everyone’s mind reacts differently when they feel overwhelmed. Some people get anxious. Others procrastinate. Your mind might dissociate if you’ve experienced certain traumas or have specific diagnoses. Learn all about the psychological experience and a few grounding techniques for dissociation episodes to manage your mental health better.

What Is Dissociation?

Dissociation is a psychological condition that has a broad definition. Depending on the person, it involves involuntary discontinuity or total disruption of at least one of these factors:

• Your five senses
• Your identity
• How you perceive the world around you
• Your thoughts
• Your memories
• Your control over your body
• Your behaviors

People sometimes say that they can see themselves from a third-person perspective in real time when they dissociate. Others might imagine they’re in another location doing something that feels safe. It can also feel like going numb to physical sensations or emotions.

How Do People Start Dissociating?

When the brain does one or more of these things, it’s trying to protect you. Individuals may subconsciously develop dissociative triggers while enduring trauma that lasts a long time. Any extreme stressor can influence the mind to protect itself with dissociative tendencies.

It’s also important to know that dissociating doesn’t always come from trauma. When you watch a movie or read a book, you might notice that you forgot you were in a movie theater or flipping pages. That’s a form of dissociating. It makes those experiences more pleasant. The key is understanding the difference is being able to tell if your dissociative episodes happen spontaneously or erode your quality of life.

Potential Dissociation Triggers

Dissociation triggers parallel the trauma that led to your first dissociative experience. For some, it might be the physical abuse they endured during childhood. Others might start dissociating during the same verbal or emotional conditions that caused their previous suicidal ideations.

Remember, dissociating is a tool the brain uses to suspend you during stressful or triggering situations. Whatever puts you on edge, makes you upset or otherwise causes uneasiness could instigate varying levels of dissociation. If you’re unsure what your specific triggers are, talk with a licensed therapist to unpack and process your personal history.

You can also minimize your daily stress by creating a daily routine and sticking with it. Knowing what you’ll do each day often helps people traumatized by the unexpected, like those living with post-traumatic stress disorder (PTSD). 

6 Grounding Techniques for Dissociation Experiences

While there are many ways to structure your life around your individual triggers, grounding techniques for dissociation are most useful when you realize you’re actively dissociating. Keep a few on a list and save it nearby so you can reflect on your preferred techniques as needed.

1. Use One of Your Senses

Using just one of your senses hones your focus, which reverts the dissociative process. When you feel yourself leaving your body or becoming numb to your emotions, pick one of your five senses.

You might decide to grab something nearby. How does it feel? What temperature is it? Is it squishy? Ask yourself specific touch-sensory questions to bring yourself back to your body.

2. Ask How It’s Protecting You

Dissociation connects with a person’s childhood trauma for many individuals. If your dissociative habits leave you feeling small or scared, ask how that habit is protecting you. Let your mind wander as it answers. You may find that your brain feels like it’s back in that childhood trauma. 

Remind yourself of details about your current life, like how old you are, where you live, and whether you’re in control of your living situation. Your dissociations may become less powerful when it’s easier to connect to the present. It all starts with being curious and listening to your authentic inner self.

3. Take Your Shoes Off

If you have outdoor access and the ability to walk safely, try taking your shoes off when you start dissociating. Feeling the earth against your feet improves cognitive function by activating the brain differently than interior flooring. You might find it’s easier to think through your thoughts or process your feelings once nature activates your cognitive processing abilities.

4. Play Your Favorite Music

Grab a pair of headphones or play your favorite song out loud when your dissociative triggers occur. Listening to familiar music can bring you back to the present. You might start singing along, which regulates your breathing. You could play it really loud and feel the bass vibrate through your body, connecting you with your physical self. Even if it just helps regulate your mood, music can be a healing helper for dissociative episodes.

5. Read Your Crisis Plan

People create a crisis plan by grabbing a sheet of paper or opening a note on their phone. Save resources for those moments when your dissociation feels overwhelming. You could list things like:

• One person you can contact for emotional support
• A free phone number so you don’t feel alone (like finding a Warmline specific to your needs)
• Three places you can go where you feel safe
• Three ways you can successfully distract yourself
• A link that guides you through coping strategies (like Dr. Tracey Mark’s video)

You don’t have to use all the resources in your crisis plan when you need help. It’s there to remind you that you have options to feel better. Pick one and try it. If you don’t start feeling grounded or emotionally stronger, try a different one. It’s better than feeling alone when you’re struggling to regain control of your mind.

6. Try Box Breathing

Box breathing is an excellent way to calm your breathing pattern when you feel worked up. It might take a minute to work, but it times your breaths so your inhales and exhales are equally long. Follow a video to visualize your box breaths or track a timer. It might just be the simple trick that helps you when you need it most.

Stay Anchored in Your Body 

Try a few grounding techniques for dissociation — you may find it easier to manage during your next experience. No matter which kinds of dissociation you experience or what triggers you, you can regain control of your mind and body. It may even help to keep a journal to track which techniques don’t work so you don’t try them again next time.