An Overview of Dissociation Anxiety

Options for managing dissociation anxiety illustration

 Verywell / JR Bee

In This Article

Dissociation anxiety is not a specific diagnosis or set of symptoms. Instead, dissociation is a symptom and may be related to anxiety. Dissociation refers to being disconnected from the present moment. It is a subconscious way of coping and avoiding a traumatic situation or negative thoughts.

When a person experiences dissociation they become disconnected from their surroundings or from themselves. This works to manage potentially overwhelming emotional experiences such as traumatic memories and may temporarily reduce feelings of shame, anxiety, or fear (but not function as a long-term fix). Dissociation related to anxiety may occur during a stressful anxiety event or during or after a period of intense worry.

However, it utilizes avoidance coping strategy meaning that it "works" in the short-term but has long-term negative consequences.


While about half of people may have experienced an event of dissociation in their lifetime, only about 2% are actually diagnosed with what is known as the dissociative disorders that are outlined in the diagnosis section below.

Dissociation usually happens in response to a traumatic life event such as that which is faced while being in the military or experiencing abuse. In this way, dissociation is usually associated with trauma and post-traumatic stress disorder (PTSD).

However, dissociation can also happen in the context of anxiety symptoms and anxiety disorders.

Often, dissociation that happens due to extreme stress or panic is recognized but attributed to other causes such as health issues. A person with panic disorder may seek medical attention for these symptoms and feel powerless to stop them.

Overall, dissociation interferes with treatment of all types of disorders and makes it hard to pay attention in the present moment. It can also slow or prevent getting over trauma; so, it's important to address through treatment and learning ways to cope with dissociation.


The process of dissociation usually occurs outside your own awareness though you may also realize it is happening, particularly if it is in the context of anxiety. It involves a disconnection between your memory, consciousness, identity, and thoughts. In other words, normally your brain processes events together, such as your memories, identity, perceptions, motor function, etc. However, during dissociation, these parts splinter, leaving you with a feeling of disconnection.


With depersonalization, your mind feels disconnected from your thoughts, feelings, actions or body. Examples of this include feeling like you are watching a movie about yourself or that you don't have an identity. Some of the symptoms experienced as a result of depersonalization include the following:

  • Alterations in your perceptions
  • Distorted sense of time
  • Feelings of yourself being unreal or absent
  • Emotional or physical numbing


Derealization causes a sensation where the world does not feel real. Examples of this include seeing the world all in shades of grey or having tunnel vision when looking at the world.

The symptoms involved with derealization include:

  • feeling like the world is not real
  • seeing the world as flat, dull, or grey
  • having tunnel vision when you look at the world
  • feeling like things are not real around you

If you or a loved one are struggling with dissociation anxiety or another mental health issue, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database.


What are some of the causes of dissociation? We know that it correlates with mood and anxiety disorders and is also a way of dealing with trauma, such as natural disasters or long-term abuse.

Dissociation is thought to occur during trauma because your brain is trying to protect you from the overwhelming nature of whatever experience you are having.

When dissociation is related to anxiety or panic, it tends to occur for a shorter period of time than when it is due to trauma or abuse, or is part of a diagnosable dissociative disorder.

In the case of anxiety, it is constant, low-level stress that puts a strain on your nervous system and eventually may cause you to dissociate to protect yourself; but remember, this all happens mostly at a level that you are not aware of.


There are three types of dissociative disorders that are diagnosed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, these are separate from dissociation related to anxiety. For your reference, they are listed below.

Dissociative amnesia: This refers to trouble remembering events or having amnesia for events due to dissociation.

Depersonalization disorder: This refers to ongoing feelings that you are detached from the world around you.

Dissociative identity disorder: This is the former diagnosis of multiple personality disorder and refers to having different personalities and gaps in memory.

Again, there is no diagnosis of dissociation anxiety, although dissociation can be a symptom associated with anxiety disorders. The major anxiety disorders that may be related to dissociation include panic disorder, generalized anxiety disorder, specific phobias, and social anxiety disorder.


Treatment for dissociation related to anxiety usually will involve psychotherapy (such as cognitive-behavioral therapy or dialectical behavior therapy) or medication (such as antidepressants). Eye movement desensitization and reprocessing (EMDR) is another therapy that is sometimes used.

During a therapy session, the therapist may do some of the following things to get you to snap out of a period of dissociation. This is important, because dissociation can interfere with the effectiveness of treatment for anxiety disorders:

  • asking you to make eye contact
  • saying "You look spaced out, what happened?"
  • saying "Let's check what we were talking about when you spaced out"
  • saying "Remember when we talked about how you use spacing out as an avoidance strategy?"
  • asking you to name 5 things you see, hear, and feel
  • asking you to name five animals with letters that match the first five letters of the alphabet
  • using a particular scent for grounding such as lavender
  • asking you to eat a piece of candy to snap into the moment
  • asking you to get up and walk around for a bit


The key to managing dissociation related to anxiety is to practice grounding techniques to bring yourself back into the present moment.

You can do this by always having a "grounding plan" that you put in place when you find yourself spacing out or otherwise feeling as those you are experiencing dissociation.

While you may not be able to control dissociation, you can reduce the likelihood of it happening and also try to learn to ignore it when it does happen rather than letting your anxiety make it spiral out of control.

In other words, the dissociation will stop when your brain no longer feels the need to protect you.

Some preventative steps that you can take to manage dissociation related to anxiety include the following:

  • getting regular exercise every day
  • getting enough sleep each night
  • practicing grounding techniques as noted in the treatment section above
  • reducing daily stress and triggers
  • preventing anxiety from becoming overwhelming

A Word From Verywell

Are you concerned about dissociation anxiety? It could be that you actually have anxiety about your dissociation, rather than dissociation that is simply caused by anxiety.

If you are finding yourself very worried about dissociation symptoms such as feeling detached from the world or things not feeling real, it's important to speak to your doctor or a mental health professional about how you are feeling and what can be done to help you feel better.

Only a professional can determine whether your symptoms are related to trauma or anxiety, or some combination of the two. It's true that your treatment and coping strategies will differ depending on what type of dissociation you are experiencing and what the underlying cause is; this is something that you will need professional help for.

Finally, if you don't notice dissociation yourself, but other seem concerned about your behavior, it may still be worth seeking help. dissociation is not always consciously recognized, so you may still be experiencing it. This is especially true if you have been through a traumatic situation in your recent past or even in the distant past.

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Article Sources
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  2. National Alliance on Mental Illness. Dissociative Disorders.

  3. Gentile JP, Snyder M, Gillig P. STRESS AND TRAUMA: Psychotherapy and Pharmacotherapy for Depersonalization/Derealization Disorder. Innov Clin Neurosci. 2014;11(7-8):37-41.

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