Dissociation: When You Feel Here, But Not Fully Here
Tell me if this resonates: you feel like you’re here, but not fully here. It’s a difficult sensation to describe—you may feel disconnected from reality, from others, and even from yourself, and you can’t explain why. Maybe you feel numb, or like you’re unintentionally zoning out a lot.
If you’ve been feeling like this, you’re not alone—and you’re not broken. You may be dissociating. Dissociation is often an invisible way the brain protects itself when things feel overwhelming and out of control.
What Exactly Is Dissociation?
Dissociation isn’t just “spacing out.” It’s a deeper disruption in how a person experiences themselves, their body, or the world around them. Many people who dissociate describe feeling disconnected from their thoughts, emotions, or physical sensations—as if they’re watching life from a distance.
When you experience dissociation, your thoughts may feel foggy, and you may feel numb or disoriented. Your sense of time can feel warped, and your memories may feel fragmented. It can become hard to engage in the present moment as your brain slips into a protective state.
What Causes Dissociation?
There isn’t a single cause of dissociation. A few common factors that can contribute include:
- Trauma
- Chronic stress
- Anxiety
- Emotional overload
- Nervous system dysregulation
It’s important to remember: dissociation isn’t a failure or a weakness. It’s a natural protective response—your nervous system trying to help your brain feel safer while coping with overwhelm.
What Does Dissociation Look Like in Everyday Life?
Dissociation isn’t always obvious. It can look like distraction or detachment when it’s actually something much deeper. Here are some common signs:
- Feeling like you’re not “real,” or disconnected from your physical body
- Losing track of time
- Your mind feels foggy or numb
- Difficulty focusing or remembering details
- Feeling detached from your emotions
- Moving through daily tasks on autopilot rather than making conscious choices
Because dissociation can be quiet and internal, many people don’t realize it’s happening until they feel completely disconnected.
What Can Help
You can’t force dissociation to stop, but you can gently support your nervous system in returning to the present. Here are a few things you can try:
- Grounding techniques – Engage your senses or body to reconnect with the moment.
- Establishing structure – Predictable routines can help your nervous system feel safer and more regulated.
- Connection – Being around others, even quietly without much interaction, can make it easier to stay present.
Healing isn’t about eliminating dissociation entirely. It’s about learning how to come back to the present slowly and safely.
How ShareWell Supports Those Experiencing Dissociation
At ShareWell, we understand how unsettling and isolating dissociation can feel. Our peer support groups offer calm connection and gentle structure, which many people find grounding.
In particular, our Body Doubling Sessions—where people work quietly side by side while focusing on their own tasks—have been helpful for some members as they come back from dissociation.
Staying present isn’t about pushing harder. It’s about feeling safe enough to return.
At ShareWell, we believe dissociation doesn’t mean you’re broken. It means your nervous system has been trying to protect you. With understanding, support, and connection, the present moment can begin to feel accessible again—one gentle step at a time.
Learn more about what to do when you’re dissociating: Understanding Dissociation: A Guide to Feeling Grounded.
Want support from people who get it? Join an online support group today.