Ever Feel Like You Just…Drift Off in Therapy?
One moment you’re in the room. Next, it’s like you’ve stepped out of your own body.
You hear your therapist’s voice, but it feels far away, like you’re watching someone else’s life happen.
That’s dissociation. And if it’s happening in therapy, you’re not alone.
At Clamon Counseling Services, we work with people every day, through secure online counseling, who experience this exact thing.
Sometimes it shows up without warning. Sometimes it’s a survival response from past trauma.
Our goal? To help you feel safe, supported, and in control, especially during moments when it feels like you’re not.
Because therapy is meant to be a healing space. And with the right tools and support, you can stay present, even when it feels tough.
What Is Dissociation?
Dissociation happens when your mind tries to protect you.
When things feel overwhelming or too intense, your brain takes a break. It disconnects a little, or sometimes a lot.
Some people describe it like zoning out or daydreaming. Others say it feels like they’re detached from their own body or emotions.
In therapy, it often shows up during tough conversations. Your brain is trying to keep you safe.
It’s not a sign of weakness or something to be ashamed of. It’s just your mind’s way of handling too much at once.
Recognizing this can help you feel more in control when it happens.
And with the right tools, you can learn to stay present, even in difficult moments.
Why Does Dissociation Happen During Therapy?
Dissociation during therapy is a natural reaction, often misunderstood. It happens when emotions or memories feel too intense to handle right now. Your brain steps in to protect you from overwhelming pain or discomfort. This is especially common when working through trauma or deeply sensitive experiences.
Dissociation isn’t a sign you’ve failed. Instead, it’s an important clue about how your emotions work beneath the surface. Let’s break down why dissociation happens during therapy and what it means for your healing journey.
The Protective Role Of Dissociation
Dissociation is your brain’s built-in safety switch. It protects you from emotional pain that feels too strong to handle.
When your nervous system senses distressing memories or feelings, it can trigger dissociation. This acts like a psychological escape hatch. It lets you step back from what’s overwhelming you, giving your system time to calm down and find balance.
The Link To Survival Mechanisms
Dissociation is closely linked to your body’s natural survival responses: fight, flight, freeze, and dissociate.
When stress or trauma hits, your brain quickly decides how to protect you. Sometimes, fight or flight isn’t enough. That’s when dissociation steps in. It helps you emotionally disconnect when things get too intense to handle.
A Gateway To Unresolved Trauma
Therapy often brings up layers of unresolved trauma or hidden emotions. When this happens, dissociation can kick in as your mind tries to cope.
This response means something important is coming to the surface, even if you’re not ready to face it yet. A skilled therapist will guide you through this process safely and with care.
A Signal, Not A Setback
Experiencing dissociation in therapy doesn’t mean you’re stuck. Often, it shows that important healing is happening.
It reminds us just how complex the process can be. Therapists understand this. They use grounding tools and adjust the pace to help you stay present while working through tough emotions.
How Therapists Address Dissociation
Therapists know dissociation can make healing tricky. So, they use several smart strategies to help you stay grounded and safe during sessions.
- Create a Safe Space: First, they build trust. Feeling safe makes it easier to stay present. Your therapist listens without judgment and respects your pace.
- Watch for Signs: Skilled therapists notice subtle changes in your behavior, speech, or body language that signal dissociation. Early spotting helps them adjust the session.
- Use Grounding Techniques: They guide you through exercises that reconnect you to the here and now. Simple tools like deep breathing, feeling your feet on the floor, or focusing on sounds help a lot.
- Pace the Therapy: Therapists avoid rushing. They break down heavy topics into manageable pieces. This prevents overwhelm, which often triggers dissociation.
- Encourage Open Communication: They invite you to share when you feel disconnected. Talking about dissociation reduces shame and builds safety.
- Tailor the Approach: No two clients are the same. Therapists customize their methods to what helps you the most, mixing techniques like mindfulness, cognitive therapy, or trauma-informed care.
These steps help keep you connected and supported during therapy.
Signs of Dissociation in Therapy Session
Dissociation can sneak in quietly or show up in obvious ways during therapy. Sometimes, you might barely notice it. Other times, it feels impossible to ignore. Here’s what to watch for:
Subtle Signs:
- Emotional Numbness
You might feel like your emotions are turned off or muted. It’s not just sadness or calm, more like a disconnect from how you usually feel. - Spacing Out
This goes beyond daydreaming. Your gaze may seem blank, and parts of the conversation slip away from memory. - Memory Gaps
You might forget whole sections of the session or struggle to recall what was said. - Changes in Speech
Sometimes your words shift, you might talk about yourself in the third person or sound detached from your story.
More Noticeable Signs:
- Shifts in Identity
For some, dissociation means suddenly feeling like a different person or switching between different “selves” during the session. - Body Sensations Change
You could feel numb, disconnected from your body, or like you’re watching yourself from the outside. - Flattened Affect
Your face might go blank, showing little or no emotion. - Sudden Withdrawal
You might stop talking abruptly or seem scared, shutting down emotionally. - Trouble Focusing
Following the conversation feels hard. You may ask for questions to be repeated or feel distant.
Important to Remember:
- Context Matters
Dissociation often pops up because of trauma, stress, or sometimes even boredom. - Everyone’s Different
It doesn’t look the same for everyone, so therapists look for patterns over time. - Subtle Can Be Sneaky
Just because it’s not obvious doesn’t mean dissociation isn’t happening. - Safety First
When dissociation shows up, your therapist will help you feel grounded and safe, keeping you connected to the present moment.
Recognizing these signs is the first step. It helps make therapy a safer, more healing place for you.
How Therapists Approach Dissociation
Therapists are trained to recognize dissociation and respond in ways that support safety and trust. They don’t push you to dive into painful emotions before you’re ready. Instead, they create a calm space where you can explore your feelings at a pace that feels right for you.
Every session is shaped around your unique needs. That flexibility helps you stay present, even when things get overwhelming. By using grounding tools, adjusting the conversation, or simply slowing things down, your therapist helps you stay connected. You don’t have to fight dissociation alone. You’ll be met with patience, support, and care that’s built to guide you through it.
Grounding Techniques To Stay Present
One of the first tools therapists turn to is grounding. These simple techniques help bring you back to the present when dissociation starts to take hold.
It might be something as basic as focusing on your breath. Or naming five things you can see, hear, or touch. Some therapists may ask you to describe the texture of the chair beneath you or the feeling of your feet on the ground.
These aren’t random tricks, they work. Grounding lowers the intensity of dissociation and helps you feel more in control. Over time, it also builds your ability to manage tough emotions, not just in therapy, but in daily life too.
Gentle Pacing To Prevent Overwhelm
Therapists know that moving too fast can make dissociation worse. That’s why they adjust the pace of each session based on how you’re feeling. If something triggers a dissociative response, they may pause, slow the conversation, or shift to a topic that feels less overwhelming.
This isn’t avoiding the hard stuff, it’s about building safety. By keeping the pace manageable, you’re more likely to stay engaged and present. That steady approach helps create a space where you can do the work without feeling flooded or shut down.
Validation Of Your Experience
When dissociation shows up, a good therapist doesn’t ignore it. They recognize it for what it is; a natural, protective response. Not something to be ashamed of.
Often, they’ll explain how dissociation helps your brain cope with stress or past trauma. That explanation alone can lift a heavy weight. It turns confusion into clarity.
By normalizing the experience, therapists help you feel seen instead of judged. The guilt, frustration, or fear that often come with dissociation start to ease. And that’s when real healing begins.
Creating Emotional Safety
One of the most important parts of working through dissociation is building trust. You need to feel safe in the therapy room, emotionally and mentally.
A good therapist focuses on creating that kind of space. One where you’re heard, supported, and never rushed. When you feel safe, your nervous system begins to settle. Dissociation starts to ease.
With that solid foundation, you’re able to explore tougher emotions and memories without feeling overwhelmed. It takes time, but the safety built early on makes the deeper work possible.
Exploring And Addressing The Root Cause
As therapy moves forward, the focus usually turns to what’s behind the dissociation. It might be trauma, ongoing stress, or feelings that haven’t been fully dealt with.
Your therapist will guide you through this slowly and carefully, making sure you’re comfortable every step of the way. You’ll learn how to process these experiences and get tools to handle triggers when they come up later.
This deeper work is essential. It helps reduce dissociation and sets the stage for lasting healing.
What to Expect When You Experience Dissociation in Therapy
Dissociation in therapy can show up in many ways. You might lose track of time, stare blankly, or feel disconnected from your body and emotions. Your therapist’s job is to guide you through these moments and help you stay grounded.
Here’s what usually happens step-by-step:
1. Identification and Assessment
- Watching for Signs
Therapists notice things like blank stares, vacant looks, or repeated movements that signal dissociation. - Your Experience Matters
You’ll describe how it feels, maybe like watching yourself from outside or feeling emotionally numb. - Finding Triggers
Together, you explore what emotions, thoughts, or situations spark these episodes. - Coping Strategies
Your therapist helps you spot how you handle dissociation now—even if those ways don’t always work well.
2. Therapeutic Interventions
- Grounding Techniques:
These bring you back to the here and now. Examples include:- Feeling your feet on the floor
- Naming things around you
- Taking slow, deep breaths
- Holding a familiar object to stay present
- Parts Work
You might have different “parts” inside reacting to stress. Therapy helps you understand and connect these parts. - Building Safety and Trust
Your therapist creates a safe space where you can be open and feel secure. - New Coping Skills
You learn better ways to handle strong feelings without slipping into dissociation. - Trauma Processing
If past trauma causes dissociation, therapy gently helps you face and heal those wounds.
3. What It Feels Like During a Session
- You may feel detached, like you’re not fully “there.”
- Time might seem sped up or slowed down.
- Emotions can feel muted or switched off.
- Your body might feel numb or disconnected.
- Sometimes, it’s like watching your life from a distance.
4. Important Things to Remember
- Be Honest
Sharing your experiences helps your therapist support you better. - Patience is Key
Healing takes time, so go at your own pace. - Show Yourself Compassion
Dissociation is a coping tool, not a weakness. - Seek Professional Help
If dissociation is hard to manage, getting support from a trained therapist makes a huge difference.
With the right guidance, you can learn to stay grounded and make therapy a place of healing, even when dissociation shows up.
Practical Tips For Managing Dissociation In Therapy
If you notice yourself dissociating during therapy, don’t worry. There are practical steps you can take to stay grounded and connected. Here are some helpful tips to guide you:
- Talk Openly With Your Therapist: If you notice yourself zoning out or losing focus, say so. Your therapist can slow down or guide you through grounding exercises to help you stay present.
- Try Grounding Techniques: Practice simple methods like focusing on your breath, feeling your feet on the floor, or holding a textured object like a stress ball to anchor yourself.
- Set Small, Manageable Goals: If a topic feels too overwhelming, ask your therapist to break it into smaller pieces. Taking it step by step makes the process less scary.
- Practice Mindfulness: Learn to notice the present moment without judging it. Mindfulness helps you catch dissociation early and bring your focus back.
- Bring Comfort Items: Having a small, familiar object like a favorite scarf or grounding stone can help you feel safe and secure during sessions.
- Create a Signal With Your Therapist: Agree on a simple nonverbal cue, like raising your hand, to let your therapist know you need a pause or break when dissociation starts.
- Be Patient With Yourself: Remember, dissociation is not fully in your control, and that is okay. Give yourself kindness as you learn to manage it. Every step forward counts.
When you team up with your therapist and use these strategies, you’ll slowly get better at staying present; not just in therapy, but in everyday life too.
How Clamon Counseling Services Supports Managing Dissociation in Therapy
Clamon Counseling Services offers compassionate support for clients managing dissociation in therapy. Their trauma-informed approach ensures a safe and grounding environment where clients feel secure and understood as they explore their experiences. By incorporating techniques such as grounding exercises, mindfulness, and personalized coping strategies, counselors help clients stay anchored in the present moment.
These tools are designed to empower individuals to gently process their emotions and begin reconnecting with their sense of self. Clamon Counseling’s therapists prioritize building trust, offering steady guidance while respecting each client’s pace.
This tailored care enables clients to regain a sense of control over their thoughts and feelings, fostering both stability and emotional healing. Through their empathetic and expert support, Clamon Counseling Services helps individuals reduce the impact of dissociation and build a stronger foundation for overall well-being, allowing them to move forward with confidence and resilience.
Final Thoughts
Dissociation in therapy can feel confusing or frustrating. But it’s actually your mind’s way of protecting you. When emotions or memories get too intense, dissociation steps in as a shield.
Instead of seeing it as a setback, think of it as a sign. It means you’re doing important, meaningful work. Therapy offers a safe place to explore these feelings at your own pace. There’s no rush and no judgment.
By being open with your therapist and practicing grounding techniques, you’ll learn to manage dissociation better. Healing takes time. Every small step forward counts.
Trust the process. You’re doing the hard work, and that’s what truly matters.
Frequently Asked Questions About Dissociation In Therapy
Can dissociation happen outside of therapy?
Yes, dissociation can occur in daily life, often during moments of high stress or emotional overwhelm. Therapy can help you understand why and provide tools to manage it.
Is dissociation a sign of a serious mental health condition?
Not always. Dissociation can happen to anyone, but frequent or severe dissociation may be linked to conditions like PTSD, anxiety, or dissociative disorders.
Can I continue therapy if I dissociate frequently?
Absolutely. Therapists are trained to work with clients who experience dissociation and can adjust sessions to support your needs.
What is the difference between zoning out and dissociation?
Zoning out is typically brief and harmless, while dissociation is a more profound sense of disconnection that may involve detachment from reality or emotions.
How can I tell if I’m dissociating and not just feeling overwhelmed?
Dissociation often involves feeling numb, detached, or like you’re not present in your body, whereas being overwhelmed usually comes with heightened emotions or stress.
Is it normal to not remember parts of my therapy session?
Yes, this can happen during dissociation. Your therapist can help you revisit the discussion when you’re ready and work on staying present in future sessions.
How long does it take to reduce dissociation in therapy?
It varies for everyone. Healing is a gradual process, and progress depends on factors like the severity of dissociation and your unique circumstances.
Are there types of therapy specifically for dissociation?
Yes, approaches like trauma-focused therapy, somatic therapy, and EMDR (Eye Movement Desensitization and Reprocessing) are often used to address dissociation.
Will grounding exercises work immediately?
Grounding techniques can help in the moment, but they often take practice to become truly effective. Consistency is key.
Should I talk to my therapist if dissociation feels too intense?
Definitely. Open communication is essential. Therapists can adjust their approach and help you find strategies to manage intense dissociation.
Sources:
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- Bowins, B. E. (2012). Therapeutic dissociation: Compartmentalization and absorption. Counselling Psychology Quarterly, 25(3), 307–317. https://doi.org/10.1080/09515070.2012.695278
- Price, C. (2007). Dissociation reduction in body therapy during sexual abuse recovery. Complementary Therapies in Clinical Practice, 13(2), 116–128. https://doi.org/10.1016/j.ctcp.2006.08.004
- Treating Complex Traumatic Stress Disorders (Adults). (2025). Google Books. https://books.google.com/books?hl=en&lr=&id=qbS_lticFJIC&oi=fnd&pg=PA145&dq=dissociation+during+therapy+psychology&ots=fWG48nFpX2&sig=sH6RXKiq59Y54vDdFlqzN2AO3sY
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