Dissociation
Dissociation is a common human experience - but when it happens frequently or intensely, it can feel frightening and disconnecting from your life.
This page explains what dissociation is, why neurodivergent people experience it more often, and how to find support.
What is dissociation?
Dissociation is when your mind disconnects from your body, thoughts, or surroundings as a way of coping with stress, overwhelm, or pain.
It exists on a spectrum. Mild dissociation might feel like being “lost in thought” or zoning out for a moment. Severe dissociation can feel like watching your life from outside your body, or like the world around you is not real.
Dissociation is not a disorder - it is a protective response your nervous system uses when things feel like too much.
Depersonalisation and derealisation
Two key types of dissociation are depersonalisation and derealisation.
Depersonalisation is feeling disconnected from yourself. You might feel like you are observing your own body from outside it, or your limbs feel unfamiliar. Your thoughts might feel distant, or you feel numb emotionally.
Derealisation is when the world around you feels unreal - like you are watching a film rather than living your life. Colours might seem washed out, sounds muffled, or time feels strange.
Many people experience both at the same time.
Dissociation and neurodivergence
Neurodivergent people - especially autistic and ADHD individuals - experience dissociation more frequently than non-neurodivergent people.
Research suggests around 18% of autistic young people experience depersonalisation or derealisation alongside anxiety.1 Dissociation appears to be significantly more common in neurodivergent populations, driven by sensory overload, masking, and accumulated stress.2
This happens for several reasons:
Sensory overload: When sensory input becomes unbearable, your brain can disconnect as a protective response. Withdrawing from sensation can feel safer than continuing to feel overwhelmed.
Shutdown: Some autistic people describe “shutdown” - a state of reduced responsiveness following intense stress. This overlaps with dissociation, though shutdown is about energy depletion, while dissociation is about disconnection.
Masking and emotional regulation: Sustained effort to mask (hiding autistic traits or managing intense emotions) can lead to dissociation. Your mind steps away when emotional experience feels too much to process.
Trauma and accumulated stress: Neurodivergent people face higher rates of bullying, discrimination, and trauma. Dissociation can become a learned response to threat.3
When dissociation becomes a concern
Occasional dissociation - zoning out during a stressful meeting or feeling a bit unreal after a difficult day - is normal and usually passes.
Dissociation becomes a concern when:
- It happens frequently and without obvious triggers
- It lasts a long time and makes daily life difficult
- You feel frightened or unsafe during dissociative episodes
- You struggle to remember time or events (beyond normal forgetfulness)
- It interferes with work, relationships, or self-care
Dissociation can feel frightening, but it is your brain’s way of protecting you. Understanding what is happening is the first step toward managing it. You are not losing your mind - your nervous system is doing what it was designed to do.
[!SAFETY]
If dissociation is affecting your safety or wellbeing, please reach out to a GP or mental health professional. You deserve support.
Getting support
Start with your GP
Your GP can assess what is happening and refer you to mental health services if needed. It helps to describe:
- How often dissociation happens
- What triggers it (if you have noticed patterns)
- How long it lasts
- How it affects your daily life
Access neurobetter support
- Our Ask a Counsellor service lets you get advice from a qualified counsellor about managing dissociation
- Use our Local Services directory to find therapists, hospitals, and mental health providers in your area
- Our Online Community connects you with others who understand neurodivergence and mental health challenges
- Explore our Advice Hub mental health pages on trauma, masking, and emotional regulation
Other support services
- Mind: Detailed information on dissociation and mental health: https://www.mind.org.uk/information-support/types-of-mental-health-problems/dissociation-and-dissociative-disorders/
- Samaritans: Free emotional support, 24/7: 116 123
- Shout: Crisis text support, text 85258
If you are in crisis or having thoughts of self-harm, please contact emergency services (999), visit A&E, or visit Get Help Now for immediate support.
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Eren, N., Sahin, A., Gunduz, A. & Orsel, S. (2024). An investigation of dissociative symptoms and related factors in autistic adolescents. Journal of Autism and Developmental Disorders. https://doi.org/10.1007/s10803-024-06368-5 ↩
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Mind. (2024). Dissociation and dissociative disorders. https://www.mind.org.uk/information-support/types-of-mental-health-problems/dissociation-and-dissociative-disorders/ ↩
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Rumball, F., Happe, F. & Grey, N. (2020). Experience of trauma and PTSD symptoms in autistic adults: Risk of PTSD development following DSM-5 and non-DSM-5 traumatic life events. Autism Research, 13(12), 2122-2132. https://doi.org/10.1002/aur.2306 ↩
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