Disassociation & Young People

Read Time: 14 minutes

Something isn't right.

Or at least that's how it feels this Tuesday morning as Jade walks down the crowded hallway of her high school. While she can faintly feel her classmates jostle her, it also feels as if she's somewhere else. Like she's here but not really here.

"What're you doing for lunch?" Jade flinches. Her friend Amy is beside her and gives her a funny look. "Hello?"

"Sorry, I just..." Jade trails off. She feels her legs moving but doesn't feel like she's in her body. Her mind keeps going elsewhere, reality fuzzing around her.

The end-of-lunch bell rings. Jade looks down at her phone. It's 1 PM. Didn't lunch just start? Looking around her, she notices that she's at her normal table, but all her friends are getting up, packing away their trash, and gathering their bags.

What's going on? Why am I losing time? What's wrong with me?

What is Disassociation?

If you've had an experience like Jade, you're not alone. Disassociation, or the feeling of being disconnected from yourself and/or the world around you, is felt by many teens and young adults

Maybe you’ve noticed that #dissociation has been all over social media, with people sharing their experiences of feeling "out of it" or disconnected from reality. While we’re glad social media has made mental health topics more accessible, it’s important to remind ourselves that it can also spread misinformation—especially with complex concepts like dissociation. Most posts oversimplify it when in reality, dissociation exists on a spectrum. It can range from mild detachment to severe disruptions in memory, identity, or reality perception.

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The 7 Types of Disassociation

Because dissociation occurs on such a broad spectrum, it may be helpful to understand types of dissociation and how they may manifest for us. It's important to note that your dissociative experiences and those of someone else may be completely different, or may not fully fit into a particular category.

Seven of the most common types of dissociation are:

1. Emotional Numbing – A sense of being emotionally “shut down” or detached, making it hard to feel joy, sadness, or connection to others. Not reacting the way you normally would to situations.

2. Derealization – Feeling like the world around you is unreal, distant, or dreamlike. As if you're the only person aware of yourself, and others and the rest of the world are fake. Some say it’s as if you're watching life happen instead of experiencing it.

3. Depersonalization – A sense of being disconnected from yourself, as if you’re watching your own life from the outside or your body doesn’t feel like it belongs to you. You may feel as if your limbs are fuzzy, or "distant" from you.

4. Dissociative Identity – An uncertainty of who you are or what your identity is. You may feel as if you have different parts, who think and act very differently from what you may expect from yourself.

5. Dissociative Amnesia – Memory loss that goes beyond typical forgetfulness. This may or may not happen when recalling traumatic events or important personal details.

6. Dissociative Fugue – This rare form of dissociation occurs when you temporarily lose your identity with no memory of your past.

7. Unidentified Dissociation –Any type of dissociative experience that doesn’t fit neatly into the above types but still causes distress or disruption in your daily life.

If you recognize these types of disassociation in yourself or a loved one, it's important to talk to a therapist or other mental health professional.

Why Do We Disassociate?

In short, dissociation can be a natural response to stress or trauma—a coping mechanism, like a mental "pause" button.

Dissociation is our brain giving us a chance to "breathe," to deal with difficult moments. It gives us space from intense emotions, allowing us to process things at a pace that feels safer. For example, mild dissociation can help during stressful exams, high-pressure social situations, or moments of sensory overload.

Dissociation becomes a problem when it happens too often, is too disruptive, or otherwise negatively impacts our lives.

Disassociation and Trauma

Intense dissociation is often a sign of unresolved trauma, especially for those of us who experienced distressing events at a young age. When something feels too much, too soon, or too fast, the brain may use dissociation as a survival mechanism, allowing us to mentally escape from overwhelming emotions or situations. While this can be protective at the moment, frequent dissociation during childhood and adolescence can disrupt key developmental processes.

Teens and young adults who have relied on dissociation to cope may struggle with forming a stable sense of self, regulating their emotions, or managing stress in healthy ways. Because dissociation creates a disconnect between thoughts, feelings, and bodily sensations, it can also make it harder to recognize personal needs and build meaningful relationships. Over time, what was once a protective mechanism can become a barrier to emotional growth and healing.

How Can Therapy for Disassociation Help Teens & Young Adults?

Therapy can be a powerful tool for teens and young adults struggling with dissociation, helping us understand our experiences, develop coping skills, and reconnect with ourselves. Through therapy, young people can:

• Build Awareness – Many young people don’t realize they’re dissociating. Therapy helps us recognize when and why it happens, making it easier to regain control.

• Process Trauma – therapy provides a safer space to process traumatic, painful experiences in a way that feels more manageable.

• Develop Grounding Techniques – Grounding exercises, like mindfulness, sensory techniques, and breathing strategies, can help bring us back to the present moment.

• Strengthen Emotional Regulation – Dissociation often happens when emotions feel overwhelming. Therapy helps us learn how to tolerate and process difficult feelings without disconnecting.

• Improve Sense of Self – For those of us who struggle with identity confusion or depersonalization, therapy can help us rebuild a stable and cohesive sense of self.

With the right support, dissociation can become less overwhelming. When we begin to understand dissociation’s link to trauma, we can find alternative coping strategies that promote self-awareness, emotional resilience, and a stronger connection to the present moment. If you’re a Colorado resident and struggle with disassociation, or if you’re not quite sure, please don’t hesitate to reach out. We’d love to help you feel more at home in your body, mind, and spirit. 

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About Our Author | Lena McCain MA, LPC. 0017723

Lena McCain is our Founder here at Interfaith Bridge Counseling, where she continues her support as our Clinical Director. She also holds a Master of Arts degree in Clinical Mental Health: Mindfulness-Based Transpersonal Counseling Psychology from Naropa University.

Lena’s drive and passions lie in the realm of community building and youth collaboration, which she has spent the last 12 years studying with an emphasis on one’s exploration of personal growth, community healing, and multicultural values. Lena’s expertise in these areas and the therapeutic field acts as a reminder to our community, teens, and young adults that they are not alone in their experience of life.