What is Dissociation? Experts Explain the 3 Different Types

Dissociation is more than a buzzword on social media. While the term is sometimes tossed around to describe feeling temporarily checked out, dissociation is a very real process that involves a serious disconnect from reality. In essence, dissociation feels as though you have completely left your body. It’s an attempt to remove yourself from a past — possibly traumatic — situation. The caveat is that it leaves you unable to get in touch with your current environment, explains Scott Ira Krakower, DO.

Karl Deisseroth, MD, PhD, saw this firsthand in his 2020 Stanford study, with one participant describing dissociation as “[feeling] outside the pilot’s chair, looking at, but not controlling, the gauges.” If any part of this sounds familiar, there’s a chance you may have already experienced dissociation yourself.

On social media, creators sometimes misuse the term “dissociate” to describe a kind of coping mechanism. Instead of treating it like the actual mental process it is, platforms like TikTok and Instagram make dissociation seem like a relatable hack for tuning out of anxiety-inducing situations. To better understand what dissociation really is, we asked experts to break it down further, including three different types of dissociative disorders. Read on to find out more about the symptoms of dissociation, and what each dissociative disorder feels like.

Experts Featured in This Article:

Scott Ira Krakower, DO, is a psychiatrist and associate professor with the Zucker School of Medicine at Hofstra/Northwell.

Karl Deisseroth, MD, PhD, is a professor of bioengineering and of psychiatry and behavioral sciences at Stanford University.

What Is Dissociation?

Dissociation is what happens when your mind detaches from reality. The American Psychiatric Association describes it as a disconnect between a person’s thoughts, memories, feelings, actions, and general sense of self. There are also dissociative disorders, which usually develop as a reaction to trauma, according to the Mayo Clinic. Unlike periodic dissociation, people with dissociative disorders constantly seek to escape reality in ways that impede everyday functioning.

Dissociation Causes

So what exactly causes a person to dissociate? Dissociation can be brought on by several different factors, including long-term stress, anxiety, panic, and depression, Dr. Krakower says, adding that changes in mood can cause the mind to detach from reality as well. As previously mentioned, dissociation may also occur as a result of severe trauma or abuse, per the Cleveland Clinic. While you’re not always able to tell when you’re dissociating, knowing what dissociation is, what the symptoms look like, and what you can do to snap back to reality can help you better navigate dissociation when it occurs.

Dissociation Symptoms

Dr. Krakower says that dissociation symptoms can manifest differently in everyone. That said, some of the more common symptoms associated with dissociation include:

How to Deal With Dissociation

Once you realize you’ve dissociated, it can be tough to get back in touch with reality. Dr. Krakower suggests taking a break to do something that makes you feel relaxed and grounded. You can start by engaging your senses using grounding techniques. Maybe grab your favorite snack to get your taste buds going or get moving with a quick yoga class. The key is to do something that will bring you back into your body. If you find yourself dissociating more and more regularly, you may also want to speak with a mental health professional about specific coping methods that will work best for you, as they can provide personalized medical advice.

Is It Bad to Dissociate?

Dissociation can feel like a useful tool at times and a serious hindrance to your life at others. As Dr. Krakower explains, dissociation has the ability to divert your attention from stressful situations “and also to help you relax during moments of intense distress.” However, too much dissociating is something to pay attention to. According to Dr. Krakower, dissociation becomes problematic “if you feel like you’re getting increasingly confused or not aware of your surroundings.” This can be a sign of a more serious dissociative disorder (more on that in a bit). He adds that “if you find that you’re having these almost dissociative-like states more and more, then maybe it’s time to get help (by seeing a mental health professional).”

Types of Dissociative Disorders

There are three types of dissociative disorders, per the American Psychiatric Association (APA): dissociative identity disorder, dissociative amnesia, and depersonalization/derealization disorder. Here’s what to know about each of them:

If any of these dissociative disorders resonate with you, it may be useful to speak to a mental health provider to learn more about dissociation as it relates to your experience. A professional can also establish what treatment (if any) is best suited for your specific needs.

Angelica Wilson is a former associate fitness editor for PS. She’s a tall, plus-size yoga instructor who’s a been a K-pop fan since ’09. It’s a unique combo, but it works. She enjoys sharing what brings her joy so that others can potentially find joy in her interests as well. In case you were wondering, Angelica is a Leo sun and Leo rising with an Aquarius moon.

Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.

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