What Are Dissociative Disorders, and Why Do They Happen?
Dissociative disorders are some of the most misunderstood conditions in mental health. At their core, dissociative disorders are the mind’s way of protecting you from overwhelming pain — literally a survival response. When something traumatic or deeply stressful happens, your brain might hit the emergency eject button, splitting you off from your thoughts, memories, or even your sense of self.
Many people develop dissociative symptoms after experiencing severe trauma—especially during childhood. This can include abuse, neglect, violence, or ongoing situations where escape felt impossible. Dissociation becomes a coping mechanism that helps individuals survive in the moment, but may also contribute to complications later on.
There are several types of dissociative disorders
- Dissociative Identity Disorder (DID): Formerly called multiple personality disorder, DID involves two or more distinct states of identity (sometimes called “alters”) that take control of a person’s behavior at different times. This is often accompanied by significant memory gaps.
- Depersonalization/Derealization Disorder: This involves feeling detached from yourself (like you’re watching your life from outside your body) or your environment.
- Dissociative Amnesia: This is when you suddenly can’t recall important information — which can be associated with trauma or stress — that isn’t explained by typical forgetfulness.
It’s important to remember that dissociation is not your brain malfunctioning. It’s taking action to keep you safe. That might not always seem helpful in the long term, but it’s a response rooted in survival.
Living Day-to-Day with a Dissociative Disorder
Imagine waking up and realizing you don’t remember what happened yesterday — or even just a few hours ago. You might find strange messages in your phone, unfamiliar purchases in your bank account, or discover you’ve been somewhere without knowing how you got there. That’s what “losing time” can look like, and it’s a common experience for people living with dissociative disorders.
Even when memory isn’t an issue, disconnection can be unsettling. Some people feel like they’re floating outside their bodies, watching their lives unfold like a movie. Others describe everything around them as feeling unreal, like they’re walking through a dream they can’t quite wake up from.
There’s also the shifting sense of identity. You may feel like different versions of yourself take turns managing daily life — each with their own preferences, speech patterns, even handwriting. This can be confusing and isolating, especially when trying to explain it to family, friends, or coworkers who don’t understand. Daily life often feels like a constant effort to “act normal” although you feel unsettled internally.
Emotional Challenges of Dissociation
Living with dissociation is more than just memory gaps or feeling disconnected. There’s an emotional toll, too.
People with dissociative disorders often struggle with anxiety, depression, and intense confusion. It’s hard to stay grounded when your own thoughts and memories feel like they’re slipping through your fingers. There’s also a deep sense of shame that can come from not being able to “just get it together”—a sentiment that’s often echoed (intentionally or not) by those around you.
Triggers can strike without warning. A scent, a phrase, or a situation that mirrors something from the past can launch you into a dissociative episode or bring back vivid, unwanted flashbacks. It can feel like time travel without consent.
Relationships become difficult to maintain. You may forget important events, act differently from one day to the next, or find yourself withdrawing completely. Others might not know how to support you — or worse, they might dismiss what you’re going through altogether.
Feeling misunderstood is a constant battle. And even when you aren’t sure what’s happening inside your own mind, it’s easy to feel like no one will ever really “get it.”
How to Cope with Dissociative Symptoms
Coping with dissociation isn’t about trying to “snap out of it.” It’s learning to ground yourself, increase self-awareness, and create a sense of internal safety.
- One of the most effective strategies is grounding. This involves simple tools you can use in the moment to help anchor yourself in the present. Some people focus on their breath — deep, steady inhales and exhales.
Others use their senses: noticing five things they can see, four things they can touch, three they can hear, two they can smell, and one they can taste.
Movement, like tapping your fingers or stretching your body, can also help reconnect you to the here and now. - Journaling is another powerful tool. Writing down your experiences can help piece together confusing memory gaps and give voice to the different parts of your internal world. Creative outlets — like art, music, or storytelling — can be healing, too. They offer a way to express emotions that are hard to put into words.
- Structure and routine can create a sense of stability when your internal world feels chaotic. Prioritize rest, establish gentle daily rituals, and build in small, predictable moments of self-care.
These may not erase dissociation, but they give you something stable to hold on to when things feel misleading.
When to Seek Help: Dissociative Disorder Treatment in San Diego
Dissociation becomes more than a coping tool when it starts interfering with your daily life, safety, or ability to function. If you find yourself frequently losing time, struggling with unexplained mood shifts, or feeling unsafe in your own mind, it may be time to seek support.
At API in San Diego, we understand how complex dissociative disorders can be. We also know that healing doesn’t come from forcing yourself to “be normal.” It comes from being seen, heard, and supported by professionals who know what dissociation looks like — and how to help you manage it.
Treatment often involves trauma-informed therapy such as Cognitive Behavioral Therapy (CBT) and other evidence-based treatments. You may also work with psychiatrists, case managers, or inpatient care teams who help you build a comprehensive support plan.
The goal of treatment isn’t to erase your past or pretend dissociation doesn’t exist. It’s about understanding your brain’s response, building coping tools, and slowly integrating your sense of self.
Begin Your Journey With Dissociative Disorder Treatment Today
Living with a dissociative disorder can be exhausting, confusing, and at times incredibly isolating. But you are not broken. You are not beyond help. Your mind has been acting in ways to protect you.
We offer compassionate, evidence-based care for those living with dissociative disorders. Whether you’re just beginning to explore symptoms or are ready to begin healing from trauma, our team is here to support you every step of the way.
The journey doesn’t begin with “fixing you.” It begins with understanding you — and helping you live with more clarity, confidence, and connection.
Contact us today to learn more about treatment options and take that first step toward healing.
