Dissociation Awareness
A gentle self-inquiry to help you notice when you disconnect, what tends to trigger it, and what supports you to come back. Fill this in slowly and with care.
A note before you start: if noticing these patterns starts to feel overwhelming, pause. Look around the room, feel your feet on the floor, and come back to this later. You do not have to complete it in one sitting.
Part One — How Disconnection Shows Up For Me
Tick any that you recognise. There is no right number.
- Feeling numb or emotionally flat
- Feeling outside my body, or watching myself
- The world looks foggy, flat or 'behind glass'
- Losing time or arriving somewhere with no memory of getting there
- Foggy thinking, hard to find words
- Not noticing hunger, thirst, tiredness or pain
- Sudden waves of unreality
- Feeling far away from people I care about
Other signs I've noticed in myself
Your own words matter more than any list.
Part Two — When It Tends to Happen
Situations or places
e.g. conflict, medical appointments, crowded shops, family gatherings.
People or dynamics
Certain tones of voice, certain relationships, being criticised or ignored.
Internal states
Tiredness, hunger, feeling trapped, strong emotion, shame.
Part Three — Early Warning Signs
First body signals I'm starting to check out
e.g. cold hands, held breath, blurred vision, jaw tightening, going quiet.
First thoughts / mental signals
e.g. 'I don't care', 'This isn't real', 'Just get through it', blank mind.
What others might notice about me
Trusted people are often the first to see it.
Part Four — What Helps Me Come Back
Sensory anchors that reliably help
Cold water, textured object, a scent, feet on floor, a familiar song.
People I can text, call or sit near
Even without explaining. Presence is enough.
Practices from this app that work for me
e.g. 5-4-3-2-1 senses, grounding walk, wave breathing, safe place.
Part Five — A Kind Message to Myself
What I want to remember when I notice I'm dissociating
e.g. 'This is protection, not weakness. I can take small steps back.'