Feeling Unreal: Understanding Dissociation
Feeling detached from yourself, like you're watching life through glass. Dissociation is your brain's escape hatch.
What Is Dissociation?
Dissociation is a disconnection between your thoughts, feelings, surroundings, or identity. It's your brain's way of protecting you from overwhelming stress or trauma.
Mild dissociation is common: daydreaming, zoning out while driving, losing track of time. More severe dissociation feels like being detached from reality or watching yourself from outside your body.
If you've ever felt 'unreal', like you're in a dream, or looked at your reflection and didn't recognise yourself — that's dissociation.
Types of Dissociation
Depersonalisation: Feeling detached from yourself, your body, or your thoughts. 'I feel like a robot' or 'I don't feel real.'
Derealisation: Feeling that the world around you isn't real, like looking through a foggy window or being in a dream.
Dissociative amnesia: Gaps in memory, especially around traumatic events.
Emotional numbness: Inability to feel emotions, as if they've been switched off.
All of these are your brain's protective mechanisms — they're not signs of 'going crazy'.
Try This Now
Strong sensory input: Bite into a lemon, hold an ice cube, stamp your feet, splash cold water on your face. Strong sensations pull you back into your body.
Orienting: Look around the room slowly. Name 5 objects, their colours, and their textures. Touch surfaces and describe what they feel like. This reconnects you to the present.
Grounding statement: Say out loud: 'My name is [name]. Today is [day]. I am in [location]. I am safe.' Repeat until it feels real.
When to Seek Professional Help
If dissociation is happening frequently or lasting for long periods.
If it's interfering with your ability to work, drive, or function safely.
If it's connected to traumatic experiences you haven't processed.
If you're experiencing memory gaps that worry you.
Trauma-focused therapy (EMDR, sensorimotor psychotherapy) can address the root causes of dissociation while keeping you safe.