Dissociate vs disassociate: understand the differences
Have you ever found yourself mentally “checked out” or feeling distant from reality, especially during stressful times? You may have heard the terms dissociate and disassociate used interchangeably. Although they look similar, it’s essential to know their differences.
Both dissociation and disassociation are coping mechanisms that can help you manage overwhelming situations, often without realizing it. Both are normal responses to stress, trauma, or anxiety. Knowing how to tell them apart can be a first step toward better self-understanding and healing.
This article will discuss the differences between dissociation vs disassociation to help you recognize your experiences, understand why they happen, and explore ways to manage these responses for a healthier mind.
What is dissociation?
Dissociation is a mental process that involves detaching from reality to some extent, and it can range from mild daydreaming to more intense feelings of disconnection. When you dissociate, you may feel as if you’re observing yourself from the outside or as if the world around you isn’t real. Dissociation is often a way for the mind to protect itself from emotional pain or trauma by “checking out” the present moment.
Symptoms of dissociation
The symptoms of dissociation can vary widely, and often include:
- Feeling detached from yourself: You might feel you’re watching yourself from a distance or have an “out-of-body” experience.
- Experiencing distortions of time: Time might feel as if it’s slowing down, speeding up, or simply doesn’t seem to exist.
- Losing track of memory: You may have gaps in your memory or forget things you usually wouldn’t.
- Feeling disconnected from surroundings: The world around you may feel hazy, dream-like, or even surreal.
Dissociation can feel disorienting and scary, especially if it happens unexpectedly. These experiences are common if you’ve experienced trauma or high-stress situations, as dissociation provides an escape from reality in moments when reality feels too difficult to bear.
What is disassociation?
When you disassociate, you are mentally distancing yourself from thought, feeling, or experience, while not necessarily “leaving” reality. It’s a way to mentally separate yourself from emotions or memories, often to protect yourself from distress.
Symptoms of disassociation
The symptoms of disassociation include:
- Intentional mental distancing: You might push away specific thoughts or memories without realizing it.
- Feeling emotionally numb: You may “shut off” emotions to avoid feeling hurt or overwhelmed.
- Avoiding certain topics or memories: Disassociation often involves steering clear of anything that might trigger unwanted emotions or memories.
- Detached from specific thoughts: Rather than feeling disconnected from the world, you feel detached from particular emotions or thoughts.
If you disassociate, you may be aware of what’s happening and need to put emotional distance between yourself and what you’re experiencing. Unlike dissociation, where there’s a sense of “leaving” reality, disassociation keeps you in the present while guarding you from emotional pain.
Dissociate vs disassociate: key differences
While dissociation and disassociation can seem similar, understanding dissociate vs disassociate can help you recognize which experience you may be having and why.
Dissociate | Disassociate |
Full detachment from reality or self | Mental distancing from specific thoughts |
May feel like an “out-of-body” experience | Acts as a mental “buffer” for difficult emotions |
Often occurs during trauma or extreme stress | May be triggered by specific thoughts or memories |
Can create feelings of unreality | Typically doesn’t involve altered perceptions |
Understanding these differences can make it easier to identify whether you’re dissociating or disassociating. This knowledge can help you find the best way for you to cope with your experiences.
How to know if you're dissociating or disassociating
If you need clarification on whether you’re dissociating or disassociating, looking at how the experience feels and how it affects you can be helpful. Here’s a guide to help you identify the two:
- Are you detached from yourself or the world? Dissociation often feels like leaving your body or as if the world around you is distant and surreal. Disassociation, on the other hand, is more about distancing yourself from specific emotions or thoughts without feeling disconnected from the physical world.
- Is your perception of time altered? Dissociation can distort your sense of time, whereas disassociation typically does not. If you’re losing track of time or feeling like time isn’t moving, you’re more likely experiencing dissociation.
- Is there a specific thought or memory you’re avoiding? You’re likely disassociating if you’re distancing yourself from a particular memory, topic, or emotion without leaving reality. Dissociation tends to involve a feeling of detachment from reality, not just a specific thought or memory.
These insights can help you determine whether you’re experiencing dissociation or disassociation, which is a crucial step in learning to manage these experiences.
Why you dissociate or disassociate
Both dissociation and disassociation are ways to handle overwhelming situations, and each can serve a protective purpose. Here are some common causes and triggers for each:
Causes of dissociation include:
- Trauma or abuse: Dissociation is common if you’ve experienced trauma, as it allows you to escape the immediate reality.
- High levels of stress: Chronic stress can lead to moments of dissociation as a coping mechanism.
- Mental health conditions: Dissociative disorders, PTSD, and other mental health conditions can increase the likelihood of dissociation.
Causes of disassociation include:
- Unresolved emotions: Disassociation can come up when you’re avoiding painful thoughts or feelings.
- Anxiety or PTSD: If you have an anxiety disorder or PTSD, you might dissociate to create emotional distance from challenging thoughts.
- Everyday stress: In some cases, disassociation can occur in response to everyday stress, such as a difficult conversation or an upsetting memory.
Recognizing these triggers can help you understand why dissociation or disassociation occurs and what might prompt these responses.
Treatment options for dissociation and disassociation
If you’re experiencing dissociation or disassociation and it’s impacting your life, there are ways to manage and treat these symptoms.
Here are some strategies and therapies that may help:
- Grounding techniques: Grounding techniques, such as focusing on your breath or the feel of objects in your hands, can help bring you back to the present moment during episodes of dissociation.
- Online therapy: Therapy, especially Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT), can help you process trauma, manage anxiety, and develop coping mechanisms for both dissociation and disassociation.
- Mindfulness and relaxation: Practicing mindfulness, deep breathing, and other relaxation techniques can help reduce stress and minimize the likelihood of dissociating or disassociating.
- Journaling: Writing down your experiences, feelings, and triggers can help you recognize patterns and understand when dissociation or disassociation might occur.
For anyone seeking support, Makin Wellness offers online mental health services that can guide you through these processes, and help you build resilience and coping strategies.
How Makin Wellness can help
If you’re experiencing dissociation, disassociation, or other symptoms related to trauma or stress, talking to a mental health professional can make a meaningful difference. At Makin Wellness, our online therapists understand the complexities of dissociation and disassociation and can offer guidance, tools, and personalized support for managing these experiences.
By exploring online therapy with Makin Wellness, you can gain insight, develop coping mechanisms, and work toward a healthier and more grounded life.
Conclusion
Dissociation and disassociation are both ways that your mind copes with overwhelming experiences, though they present differently. While dissociation is a more intense detachment from reality, disassociation involves mentally distancing from specific thoughts or emotions without leaving the present. Knowing the difference between dissociation vs disassociation can help you better understand your mental health and provide clarity on how to approach each experience.
Both responses are common, especially if you’ve experienced trauma or high levels of stress. Remember, these responses are your mind’s way of protecting itself, and with the proper support, you can learn to manage and reduce their impact.
Are you ready to learn how to cope better with life? Call us at (833)-274-heal or start here to schedule an appointment with a Makin Wellness online counselor. We are here to help and support you in your mental health journey.
