How to Stop Dissociation
- Jen Meller
- Apr 18
- 3 min read
When we dissociate, we feel like a passenger to our own life, like we’re floating away from the present moment. It can be a frightening sensation, and it’s easy to wonder if something is wrong or why it’s happening.
But dissociation isn’t a sign of failure or weakness. It’s the body’s way of protecting itself when things feel overwhelming. The good news is that there’s no need to fight it. Through gentle somatic practices, it’s possible to create a sense of safety and reconnect with the present moment.
What we will cover in this blog:
What is Dissociation?
Dissociation is a state of feeling disconnected from thoughts, emotions, or the surrounding environment. It might feel like floating, like the world is far away, or like emotions are dulled or missing entirely. Sometimes it feels like moving through life on autopilot, unable to fully engage with what’s happening.
From a somatic perspective, dissociation happens when the nervous system senses overwhelm. When fight or flight doesn’t feel possible, the body’s next line of defense is to shut down or check out. It’s not a malfunction — it’s protection. Understanding that dissociation is a protective response rather than a personal failure can make it easier to approach it with care and curiosity.
How to Stop Dissociation Through Somatic Practices
Dissociation isn’t something that needs to be “fixed.” The body can begin to trust the present moment when met with gentleness and safety, reducing the nervous system’s need to resort to dissociation. These somatic practices can support that process:
Notice the Early Signs
Dissociation often shows subtle cues before it sets in. Breathing may become shallow, the body might feel heavy or numb, or there may be a growing sense of detachment from the environment. Noticing these early signs creates an opportunity to respond with care before dissociation deepens.
Reconnect with the Body
Simple physical sensations can help bring awareness back to the body. Pressing feet into the floor, running fingers over textured fabric, or gently rolling the shoulders can create a sense of physical presence. There’s no need to force anything — even the smallest bit of connection matters.
Use Breath and Sensory Input
Steady, slow breaths can help regulate the nervous system and create a sense of calm. Breathing in through the nose and out through the mouth while focusing on the sensation of the breath moving through the body can create a sense of steadiness. Sensory input like holding something cool or warm, listening to steady sounds, or smelling a familiar scent can also help the system feel more settled.
Create a Sense of Safety
Dissociation often arises when the nervous system feels unsafe. Creating comfort, even in small ways, can help the body feel more supported. Wrapping up in a soft blanket, dimming the lights, or finding a quiet spot can make a difference. Sometimes a gentle reminder like “You’re safe right now” can be enough to help the system begin to settle.
Compassion When Dissociation Happens
It’s easy to feel frustrated when dissociation shows up, as if it’s something that you should be able to simply control or stop. But dissociation is not a failure; it’s the body’s attempt to protect itself. Meeting it with compassion rather than resistance creates space for the body to soften.
Rather than trying to control the experience, it can help to sit with it. Breathing slowly, feeling the support of the floor, and offering kindness to the body’s protective response can help shift the experience. Even if dissociation doesn’t disappear right away, small moments of connection can loosen its grip.
This process isn’t about making dissociation disappear forever. It’s about building trust with the body so that when it does arise, you can handle it.
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Reconnecting after dissociation is a process, not something that happens overnight. The body knows how to find its way back to safety when given the right support. Meeting dissociation with curiosity and care creates the conditions for the nervous system to settle. There’s no right or wrong way to approach this — just small, gentle steps toward feeling more at home in the present moment. Trust that the body already knows how to get there.
