Demystifying Dissociation
What are the two categories of dissociation?
For many individuals with PTSD and trauma-related disorders, the concept of dissociation can feel intimidating or misunderstood. However, educating ourselves about dissociation can help validate our experiences and reduce stigma. You can read more about the fundamentals of dissociation in our previous blog post.
Understanding Dissociation as a Survival Mechanism
Dissociation is the body’s natural response to overwhelming trauma. It acts as a protective mechanism, allowing a person to mentally “step away” when a situation is too distressing to process fully. This can feel like mentally "entering another room" to avoid the pain of what is happening. While dissociation can help someone endure traumatic moments, if it becomes a frequent response, it can be disruptive and maladaptive—preventing individuals from being fully present in their bodies, recognizing boundaries, or engaging in self-care.
Dissociation exists on a spectrum, ranging from mild forms (such as zoning out) to severe experiences (like losing memory of entire periods of time or perceiving events as if watching them from outside one’s body).
Two Primary Types of Dissociation
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM), dissociation is categorized into derealization and depersonalization:
Derealization
Derealization occurs when the external world feels distorted or unreal.
People experiencing derealization often describe their surroundings as dreamlike, foggy, or distant.
Some describe it as feeling like they are underwater or that their environment fades into a blur. It can range from mild and subtle to highly disruptive, especially when it happens unexpectedly in social situations.
Depersonalization
Depersonalization is the sensation of being detached from oneself, as if watching life happen from an external perspective.
Some individuals report feeling as if they are watching themselves from outside their body or looking into a mirror and not recognizing their own reflection.
Many people who experience depersonalization don’t initially have the language to describe it until they learn more about the phenomenon.
By understanding dissociation as a common and natural response to trauma, individuals can work toward destigmatizing trauma recovery and a greater self-awareness and healing. Recognizing and naming these experiences can be a vital step toward regaining a sense of presence and control.
What are some next steps?
If you suspect you experience dissociation symptoms from trauma, there are several next steps to consider. You can book a phone consultation with me to start individual trauma therapy (California residents only) to better understand and address your depersonalization and derealization symptoms. You can also read more about the phases of complex trauma recovery to have road maps for what to expect in therapy.
This post was inspired by my original blog post for Woven Together Trauma Therapy.
