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How do I recognise when I'm disassociating? · Wellbeing Solutions - Ask A Counsellor

• 0:01
  SPEAKER_00: So recognising that you're dissociating is quite difficult because it can feel different for different people.
• 0:10
  SPEAKER_00: Dissociation is a disconnect from your thoughts, feelings, surroundings, memories, or sense of self.
• 0:16
  SPEAKER_00: It can happen during stress, anxiety, trauma, or sometimes other mental or physical health reasons.
• 0:24
  SPEAKER_00: Signs can overlap and be different for everybody, but some common ones can be feeling like you're watching yourself from outside your body, feeling as though the world around you is foggy, losing track of time or having gaps in your memory, feeling numb or detached from your feelings, having trouble concentrating because you feel spaced out, feeling disconnected as though your body doesn't quite belong to you, not recognizing familiar places or people right away, even though you know who they are, feeling as though you're on autopilot and often not remembering parts of what you've done.
• 1:02
  SPEAKER_00: Not everybody that zones out is dissociating.
• 1:06
  SPEAKER_00: Daydreaming, being tired or being deeply focused can look similar, but these are usually brief and don't involve that strong sense of disconnection.
• 1:15
  SPEAKER_00: If you think that you might be dissociating, it's important to recognise what is happening so you can begin to ground yourself.
• 1:24
  SPEAKER_00: And there are a few grounding techniques that are particularly beneficial for this, ones that integrate different senses.
• 1:32
  SPEAKER_00: So one of them is looking around and naming five things you can see, holding something with a distinct texture like a cold drink or a smooth stone, paying attention to your breathing or the feeling of your feet on the floor, reminding yourself of the date where you are, present scenarios, and that you're safe.
• 1:54
  SPEAKER_00: If this happens frequently or a long time or it's affecting your daily life, it's worth discussing it with a mental health care professional.
• 2:02
  SPEAKER_00: They can help you work out whether it's dissociation or something else that needs attention.