What dissociation feels like
Depersonalisation (feeling unreal or detached from yourself), derealisation (the world feels unreal or dreamlike), foggy thinking, time gaps, or feeling emotionally numb. Mild forms are common in stress; persistent or severe forms warrant assessment.
Grounding that helps in the moment
Strong sensory input: cold water on the wrists or face, holding ice, naming objects out loud, pressing feet firmly into the floor, smelling something strong (peppermint, citrus), or describing your surroundings in detail.
Longer-term support
If dissociation is frequent or impairs functioning, a trauma-trained therapist can help. NICE and ISSTD guidance describe phased treatment: stabilisation first, then trauma processing, then integration.