More Than “Zoning Out”: What Dissociation Really Feels Like

Let’s Talk About Dissociation

(Because It’s More Common Than You Think)

Mental health conversations at work are improving, but there are still some experiences that don’t get talked about nearly enough. One of those is dissociation.

If you’ve ever felt spaced out, disconnected, numb, or like you’re watching life happen from the outside, you’re not alone. For some people, this happens occasionally. For others, it can be a regular part of life, and it can affect both work and home in ways that are often misunderstood.

At Redfearn Training, we deliver Mental Health First Aid training, but we also speak from lived and real-world experience. We’ve supported others, and we’ve been there ourselves. That personal understanding shapes how we train, support, and talk about mental health every day.

So… What Is Dissociation?

Dissociation is a way the brain tries to protect us when things feel overwhelming. It can feel like switching off, zoning out, or disconnecting from yourself or your surroundings.

Mind describes dissociation as feeling disconnected from your thoughts, feelings, memories, or sense of identity. For some, it can feel dream-like or unreal. For others, it may include memory gaps or feeling emotionally numb.

If you want a clear, trusted explanation, these two resources are really helpful:

• Rethink Mental Illness – What is dissociation?👉 https://www.rethink.org/news-and-stories/commonly-asked-mental-health-questions/what/what-is-dissociation/?whatsnew

• Mind – Dissociation and dissociative disorders👉 https://www.mind.org.uk/information-support/types-of-mental-health-problems/dissociation-and-dissociative-disorders/about-dissociation/

One thing we always stress in training: dissociation isn’t attention-seeking, laziness, or a lack of care. It’s often a learned survival response, especially linked to stress or trauma.

What Dissociation Can Look Like at Work

This is where things often get tricky.

Someone who dissociates might:

• Struggle to concentrate in meetings

• Lose track of conversations or tasks

• Forget things they were certain they’d done

• Seem “checked out” or disengaged

From the outside, this can be misunderstood. From the inside, it can feel frustrating, embarrassing, and exhausting.

We’ve heard from people who worry they’re failing at work, when actually, their nervous system is just doing its best to cope.

And at Home?

Dissociation doesn’t clock off at 5pm.

At home, it might look like:

• Feeling emotionally distant from loved ones

• Struggling to be present with family or friends

• Losing chunks of time

• Feeling numb instead of relaxed

This can put strain on relationships, especially when the person experiencing dissociation doesn’t fully understand what’s happening themselves.

What Actually Helps

(From Experience, Not Just Theory)

In the Workplace

✔ Understanding makes a huge difference

When managers and colleagues understand dissociation, it reduces judgement and increases support.

✔ Simple adjustments can help

Clear instructions, written follow-ups, reminders, flexible breaks, and grounding techniques can make work more manageable.

✔ Mental Health First Aid matters

Having trained Mental Health First Aiders means someone recognises the signs and knows how to respond with compassion, not assumptions.

This is where our training comes in. We don’t just teach the checklistl, we talk about what it really feels like and how to respond like a human being.

At Home

🏠 Open conversations (when it feels safe)

Letting trusted people know what helps, or what doesn’t, can reduce confusion and guilt.

🏠 Grounding and routine

Gentle routines, sensory grounding, and self-care can help reduce how often dissociation shows up.

And just as importantly: self-kindness. Dissociation is not a personal failure.

Where to Find Support

You don’t have to navigate this alone.

• Mind offers information, helplines, and support for people experiencing dissociation, and for those supporting them.👉 https://www.mind.org.uk/

  
  

• Rethink Mental Illness provides clear, accessible guidance and advocacy.👉 https://www.rethink.org/

  
  

• GPs and NHS mental health services can offer referrals for talking therapies and trauma-informed support.

  
  

If dissociation is affecting daily life, reaching out for professional help can be a powerful step forward.

Why We Talk About This in Our Training

We believe mental health training should feel real, not clinical or distant.

We teach Mental Health First Aid because we care, and because we understand that behind every “symptom” is a person trying to get through their day. Our lived experience helps us create training that is compassionate, practical, and genuinely supportive.

If this blog resonates with you, whether personally or professionally, you’re not alone.

And support is available.