Living in a Fog? You’re Not Alone—Let’s Talk About Dissociation
Making sense of the moments when you don’t feel like yourself
Have you ever had the experience of driving somewhere and realizing you don’t remember parts of the trip? Or maybe you’ve found yourself going through the motions of your day, but feeling oddly disconnected—like you’re floating just outside of yourself?
These are common examples of dissociation—a word that can sound clinical or even intimidating, but is actually something many people experience, especially those who’ve lived through trauma or long periods of chronic stress.
If you’ve felt “foggy,” emotionally numb, or like you’re watching your life happen from a distance, it doesn’t mean something is wrong with you. It means your system may be doing what it knows best—protecting you.
Understanding Dissociation: A Protective Response
Dissociation is the mind’s way of giving you space from something that feels overwhelming, unsafe, or too much to process in the moment. It’s not about being broken—it’s about how your nervous system has learned to survive.
People who dissociate often describe it like:
“I feel like I’m on autopilot.”
“My body’s here, but I’m not.”
“Everything feels fuzzy or dreamlike.”
“I lose chunks of time, or forget what I just said.”
“I feel numb—like I’m not connected to my feelings or the world.”
These experiences can range from mild and fleeting to more intense and disruptive, especially if they’re rooted in trauma that hasn’t had space to be acknowledged or healed.
Why It Can Feel So Scary (and Lonely)
One of the hardest parts about dissociation is that it can be difficult to explain to others. You might worry you’ll be judged, misunderstood, or told to “snap out of it.” You may even question yourself: Is this normal? Is something wrong with me?
Let me be clear: there is nothing wrong with you.
Dissociation is more common than many people realize, especially among trauma survivors, neurodivergent individuals, and those who’ve had to learn to disconnect in order to function. You’re not alone—and there is a way back to yourself.
How Therapy Can Help
Therapy provides a gentle, grounding space to explore dissociation without shame. You don’t have to have all the words. You don’t even need to understand exactly what’s happening yet. A good therapist will meet you where you are.
In our work together, we might:
Gently explore the roots of dissociation in your life or body
Practice nervous system regulation techniques (like grounding and breath work)
Identify triggers that contribute to dissociative moments
Rebuild connection with your body, emotions, and inner sense of safety
Use body-based approaches or trauma-informed practices to support healing
Therapy isn’t about “fixing” you—it’s about helping you feel safe enough to come home to yourself again.
If you’ve been living with dissociation, please know that healing is possible. It may happen slowly, in small moments where you begin to feel your breath, your body, or your emotions again. Those are wins. Those are signs your system is learning it’s safe to soften.
You are not alone in this. And you don’t have to navigate it by yourself.
You are still here—and that is a powerful thing.
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