Dissociation: Understanding the Spectrum from Zoning Out to Disorders

The term “dissociation” is increasingly common, appearing in everyday conversations and trending on social media platforms like TikTok with over 113,000 posts using the hashtag. But what does it actually signify to dissociate, and how can we differentiate between a normal experience and a sign of a more serious mental health condition?

What is Dissociation?

Dissociative disorders are a range of conditions that can cause both physical and psychological problems, according to the National Health Service (NHS). Symptoms can include feeling disconnected from yourself or your surroundings, uncertainty about your identity, or gaps in memory regarding specific time periods and events. Approximately 1% to 3% of the UK population experiences a form of dissociative disorder.

Types of Dissociative Disorders

• Depersonalisation-derealisation disorder: This involves feelings that people and things around you are “foggy” or “lifeless,” or a sense of existing outside of yourself.
• Dissociative amnesia: Characterized by periods where you are unable to recall information about yourself or your environment, potentially even forgetting learned skills. In some cases, individuals may find themselves in unfamiliar locations with no memory of how they arrived.
• Dissociative identity disorder (DID): Formerly known as multiple personality disorder, DID is defined by the presence of distinct identities, each with its own voice, mannerisms, and personality.

Why the Rising Awareness of Dissociation?

While dissociative disorders are relatively uncommon, many people can relate to the feeling of “zoning out” or becoming absorbed in a task to the point of losing track of time. Dr. Lauren Lebois, a cognitive neuroscientist and professor of psychiatry at Harvard Medical School, suggests that many who describe “dissociating” are experiencing a more ‘normative type’ of dissociation.

Dr. Lebois explains that dissociation exists on a spectrum. Brief periods of absorption, like getting lost in a book or a long drive, are typically harmless. However, when these experiences develop into persistent, uncontrollable, and interfere with daily life – work, school, relationships – they may indicate a more complex dissociative disorder.

Normal Dissociation vs. Dissociative Disorders

Matt Bordonada, deputy clinical director at the Clinic for Dissociative Studies in London, describes dissociation as a normal human reaction to stressful, overwhelming, frightening, or even boring situations. He explains it as a coping mechanism where the mind and body disconnect. A common example is arriving at a destination after a commute with little to no recollection of the journey – often described as “zoning out.” Some individuals report feeling like they are floating outside their bodies or that the world around them feels unreal, akin to being in a video game.

How to Differentiate Dissociation from Anxiety and Depression

Distinguishing between anxiety, depression, and dissociative disorders can be challenging. Dr. Lebois offers a helpful analogy:

• Anxiety: Gripping the steering wheel tightly with sweaty palms in a tense situation.
• Depression: Feeling like you don’t want to drive anymore and questioning whether others would be better off without you on the road.
• Dissociation: Feeling as if you’re in the backseat watching yourself drive. In extreme cases, it’s like watching someone else drive entirely.

When to Seek Help

If you are experiencing persistent or distressing dissociative symptoms that interfere with your daily life, it’s important to seek professional help. Discussing your experiences with a therapist or mental health professional can provide clarity, support, and appropriate treatment options.