Complex PTSD and Dissociation: 13 Signs You Shouldn't Ignore

Complex PTSD: How Do You Know if You're Dissociating?

Dissociation is a common response to trauma and stress, but how do you know when it's a sign of something more serious? Dissociation involves a disconnect between thoughts, memories, surroundings, actions, and identity. For those with Complex PTSD (CPTSD) or Post-Traumatic Stress Disorder (PTSD), dissociation can become a frequent coping mechanism—impacting daily life, work, and relationships.

When is Dissociation Normal?

Mild forms of dissociation are common and not necessarily a cause for concern. For example, zoning out while driving home and not remembering parts of the trip is something most people have experienced. However, when dissociation symptoms become persistent and interfere with everyday functioning, it may indicate an underlying issue that requires professional support.

13 Signs You Are Dissociating

If you experience any of the following symptoms frequently, you may be struggling with dissociation:

1. Forgetting conversations or events soon after they happen.
2. Completing tasks without remembering doing them.
3. Not remembering how you arrived somewhere or when you put on certain clothes.
4. Feeling disconnected from your body, as if you're watching yourself from the outside.
5. Forgetting important life events, such as trauma or abuse.
6. Feeling like your surroundings or people around you aren’t real.
7. Feeling like your body doesn’t belong to you.
8. Experiencing flashbacks or feeling like you're reliving a past event.
9. Difficulty distinguishing between real experiences and dreams.
10. Staring into space with a blank mind.
11. Talking to yourself out loud without realizing it.
12. Confusing thoughts with reality—wondering if you actually said or did something.
13. Feeling like the world is distant, foggy, or unreal.

If you find yourself relating to multiple signs, it might be time to explore strategies for grounding and managing dissociation to regain a sense of presence and control.

The 5 Types of Dissociation

Understanding the different types of dissociation can help you recognize your experiences and seek appropriate support:

1. Dissociation: A general disconnection between thoughts, emotions, and surroundings—such as emotional numbing or feeling detached from reality.
2. Dissociative Amnesia: Forgetting important personal events, such as childhood trauma or significant life experiences.
3. Derealization: Feeling like the world around you is fake, foggy, or far away—like watching life through a veil or on a movie screen.
4. Depersonalization: Experiencing a sense of detachment from your body or feeling as though you are observing yourself from outside.
5. Identity Confusion/Alteration: Experiencing confusion about who you are, or feeling like different aspects of yourself have distinct personalities.

Dissociation is a hallmark symptom of Complex PTSD, often arising as a survival mechanism in response to repeated trauma.

Addressing Dissociation

For individuals dealing with CPTSD or PTSD, grounding techniques can be powerful tools to combat dissociation and reconnect with the present moment.

Effective Grounding Techniques:

• Engage Your Senses:
  • Touch textured objects like grass or a soft blanket.
  • Smell something pleasant, like essential oils or lotion.
  • Hold a stress ball or place a cool compress on your neck.
• The 5-4-3-2-1 Technique:
  • Name 5 things you can see.
  • Identify 4 things you can touch.
  • Listen for 3 sounds around you.
  • Notice 2 smells in the air.
  • Focus on 1 taste in your mouth.
• Use Mindfulness Strategies:
  • Orient yourself to time and place by stating your name, age, and location.
  • Chew intense mint gum or suck on a sour candy.
  • Repeat affirmations or inspiring quotes to bring focus to the present moment.

When to Seek Professional Help

If dissociation is interfering with your daily life, relationships, or work, it’s important to seek help from a qualified trauma-informed therapist. Evidence-based treatments, such as Eye Movement Desensitization and Reprocessing (EMDR), Internal Family Systems (IFS), Somatic Experiencing, and Mindfulness-Based Therapies, can help individuals process trauma and regain control.

It’s important to note that trauma therapy should be approached carefully. For some, directly confronting traumatic memories can be triggering and worsen symptoms. In such cases, working with a therapist who specializes in body-based or somatic approaches can help build a sense of safety before addressing trauma content directly.

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