7 ways to cope with ptsd dissociation
By Rise Up Counseling
Post-traumatic stress disorder (PTSD) is a powerful and often overwhelming condition. For many who experience it, one of the most disorienting symptoms is dissociation—a mental and emotional disconnection from one’s body, surroundings, or sense of self.
Dissociation can take many forms: feeling “numb,” zoning out, losing time, feeling detached from reality, or even feeling like you’re watching yourself from the outside. These responses are part of the brain’s survival mechanisms—but when they happen frequently, they can interfere with daily life and healing.
At Rise Up Counseling, we work with many clients who say things like, “It feels like I disappear,” or “It’s like I’m here, but not really.” If this sounds familiar, we want you to know: you are not alone, and there are strategies that can help.
Here are 7 effective ways to cope with PTSD-related dissociation:
1. Grounding Techniques
One of the fastest ways to reconnect with the present moment is through grounding exercises—simple practices that help bring your attention back to the “here and now.”
Try the 5-4-3-2-1 grounding method:
Name 5 things you can see
4 things you can feel (touch)
3 things you can hear
2 things you can smell
1 thing you can taste
This activates your senses and pulls your mind back from the dissociative state.
2. Conscious Breathing
Dissociation often causes irregular, shallow, or even halted breathing. Slow, intentional breathing can calm the nervous system and restore a sense of presence.
A helpful pattern:
Inhale for 4 seconds – hold for 4 – exhale for 6 seconds.
Repeat this for 1–2 minutes. This signals safety to your body and helps bring clarity.
3. Physical Anchors – Movement and Touch
Gentle body movement can break the dissociative freeze. Try walking, stretching, shaking out your arms, or giving yourself a light self-massage on your hands or arms.
You can also use tactile items like a smooth stone, a stress ball, or even holding an ice cube to stimulate sensation and reconnect with your body.
4. Supportive Inner Dialogue
Dissociation can feel frightening—but talking to yourself kindly can help. Phrases like:
“I’m safe right now.”
“This is just my body reacting.”
“I’ve been through this before and I’ll get through it again.”
Repeating calming, reassuring words—even out loud—can reduce panic and restore control.
5. Reach Out to Someone Safe
Connection is a powerful healing force. Sometimes just letting someone know you’re dissociating can help ground you.
Say something like, “I’m starting to feel disconnected,” or “I need a moment to feel present again.” A trusted friend, family member, or therapist can help you reorient gently and without judgment.
6. Express Through Writing or Art
Writing down what you’re feeling—or even drawing your sensations—can give your inner experience a safe outlet.
Try journaling what triggered the dissociation, how it felt, what you needed in that moment, or what helped you return. Expression can build self-awareness and healing over time.
7. Get Professional Support
If dissociation happens frequently, feels uncontrollable, or interferes with daily life—it’s important to seek professional help.
At Rise Up Counseling, we specialize in trauma-informed therapy tailored to your pace and needs. We use proven methods such as EMDR (Eye Movement Desensitization and Reprocessing), DBT (Dialectical Behavior Therapy), IFS (Internal Family Systems), and customized mindfulness practices to gently help clients reconnect with themselves.
We understand that healing from trauma is not linear—and we offer a safe, compassionate space where you can take the steps you’re ready for.
Final Thoughts
Dissociation is not weakness. It’s a sign that your nervous system is trying to protect you. But with the right tools and support, it is possible to reduce these episodes, build emotional resilience, and reconnect with your life.