The Positive and Negative Aspects of Disassociation.

Disassociation is a psychological defence mechanism that allows individuals to disconnect from their thoughts, feelings, and memories typically in order to cope with overwhelming or traumatic experiences. While it can be a helpful coping strategy in the short term, chronic disassociation can lead to a sense of detachment from oneself and others, as well as difficulty with emotional regulation and forming meaningful relationships. An individual undergoing disassociation may have an altered sense of reality, where they feel disconnected from their own body, thoughts or emotions.

The process of disassociation can be involuntary, as in a PTSD or dissociative identity disorder (DID), but it can also be voluntary, as in meditation or hypnosis! For example, through regular meditation practice, we can learn to disassociate from our ego-driven thoughts and emotions, which often lead to stress, anxiety, and other mental health issues. Instead, we can cultivate a sense of inner peace and calmness that allows us to approach life with greater clarity and focus. Let’s explore the different aspects of disassociation and look at how meditation and mindfulness can help clients develop self-acceptance and learn how to comfortably and powerfully ground themselves in reality.


Think of involuntary association as a way of coping. Involuntary disassociation occurs when an individual experiences severe stress or trauma, such as physical or emotional abuse or experiencing a violent event such as an accident or war. When an individual experiences severe trauma, the brain’s natural response is to disassociate as a protective mechanism. This allows the individual to detach from the emotion and pain associated with the event. In some cases, disassociation can occur without a trigger, leading to a chronic state of detachment from reality. This can be a symptom of an underlying psychological disorder and may require treatment.

Symptoms of disassociation can include a sense of detachment from oneself or one’s surroundings, feeling disconnected from one’s own thoughts or emotions, a distorted sense of time or feeling as if one is watching oneself from outside. Individuals may also experience symptoms similar to those of other mental health disorders, such as depression, anxiety, or bipolar disorder.

Disassociation can be helped through therapy and in more severe cases medication. Additionally, making lifestyle changes such as establishing a consistent sleep routine, engaging in physical activity, and practicing mindfulness through meditation or yoga can also help reduce symptoms of disassociation. It is essential for individuals with disassociation to establish a support system of family, friends and loved ones who understand their condition and can offer support.


Voluntary disassociation sometimes refers to the conscious decision of an individual to remove themselves from a group, activity or situation due to personal or practical reasons. This can occur in various settings, such as in personal relationships, in work, and in social organisations. In recent times, scholars have recognised the significance of voluntary disassociation as a tool for self-improvement, personal growth, and emotional well-being.

The decision to voluntarily disassociate from a group can be a complex and difficult process. It may involve emotional, psychological, and social factors. For instance, during social or work-related gatherings, an individual may feel out-of-place or uncomfortable due to differences in values, beliefs, and interests. This may lead to disengagement from these social groups. In addition, the decision can also arise from a desire to avoid toxic group environments that may cause harm to one’s mental, physical, or emotional health.

However, voluntary disassociation can also have positive outcomes, such as creating opportunities for individuals to find new interests, build new relationships, and find better career paths. It can also aid in fostering self-awareness, helping individuals identify their own values and goals, and creating space for deeper reflection and introspection.

Voluntary disassociation can also serve as a necessary tool for individuals seeking to break free from negative influence or unhealthy coping mechanisms. For instance, individuals may disassociate from groups or activities that they associate with negative behaviour or addictions, causing them to seek recovery.

In sum, voluntary disassociation is not an easy path, but it can be a necessary one to achieve self-improvement and emotional well-being. This decision can be influenced by various factors such as social, emotional, and psychological factors. While it is commonly regarded as leaving a part of oneself behind, the decision to disassociate can lead to positive outcomes such as personal growth, better relationships, and a greater sense of self-awareness.

Using Mindfulness To Help With Disassociation

When faced with difficult emotions or experiences, it’s natural to want to detach or disassociate from them. Disassociation can provide temporary relief from discomfort, but unfortunately, it prevents us from fully processing and resolving our problems.

As discussed, disassociation is a coping mechanism that involves mentally checking out from a situation or emotion. It often manifests as a lack of emotional response or detachment from reality. While it can provide momentary relief from stress or anxiety, disassociation ultimately hinders our ability to cope with challenging experiences. Rather than processing our emotions and working through them, disassociation enables us to ignore them entirely. This can result in a build-up of unresolved emotions, which can manifest in physical symptoms or contribute to mental health issues.

With mindfulness we can stay present with our emotions and sensations, even if they’re painful. t’s the practice of being fully present in the current moment and involves acknowledging our emotions and sensations without judgement or the desire to escape them. Mindfulness encourages us to approach our experiences with curiosity and acceptance, which can lead to greater emotional resilience and understanding. By choosing to stay present with our emotions, even if they’re uncomfortable or painful, we create space for growth and healing.

Choosing mindfulness over disassociation requires conscious effort and practice. It’s easy to slip into disassociation when faced with overwhelming emotions, but recognising this tendency is the first step towards breaking the cycle. Mindfulness practices such as deep breathing, body scans, and meditation can help us stay grounded and present. Journaling is another helpful tool, as it allows us to reflect on our experiences and emotions in a safe and constructive way.

While disassociation may offer temporary relief from emotional distress, mindfulness is a more effective long-term strategy for processing and resolving difficult emotions. It can be challenging to stay present with our emotions, but the benefits are profound. By cultivating mindfulness, we develop greater emotional resilience, empathy, and understanding – all of which are essential for living a fulfilling and meaningful life.

**If you are a creative, you may regularly face the struggle of disassociation as part of the creative process. On the positive side, you may experience it when you are deep in thought, working on a project, or brainstorming ideas. However, it can also make us feel disconnected from the world, even ourselves. Disassociation and mindfulness are polar opposites on the same stick. The key to feeling whole as a creative is to learn to use disassociation consciously and turn it on and off on demand. That way, we can utilise the benefits of creative disassociation and remain mindful and present in our physical bodies the rest of the time. Practising mindfulness, meditation and doing our inner work has great benefits which show up in your creative work and in your everyday life.

Voluntary Disassociation With Meditation

Voluntary disassociation with meditation involves detaching oneself from thoughts, feelings, and physical sensations consciously. It is a practice that helps one break free from negative experiences, past traumas, and obsessive thoughts. The practice helps in achieving a state of relaxation and peace, leading to improved mental and emotional health.

The practice of voluntary disassociation through meditation enables an individual to distance themselves from the present moment by detaching from negative thoughts, emotions, and physical sensations. It helps to reduce stress levels, negative emotions, and anxiety. It provides an opportunity for the mind to relax and rejuvenate. Furthermore, through this practice, one can gain new perspectives on different situations, leading to positive behavioural changes.

The steps involved in voluntary disassociation with meditation may include finding a quiet and comfortable place to practice, sitting or lying down in a relaxed position, and closing the eyes. Individuals begin by focusing on their breath, taking deep breaths, and listening to the sound of their inhales and exhales. Additionally, one can visualise themselves rising above their physical and emotional experiences to a safe and serene place. This helps with developing a sense of detachment from the negative thoughts and feelings that may surround them. Voluntary disassociation meditation aims to provide the individual with ultimate relaxation and increased self-awareness.

One of the most significant benefits of voluntary disassociation with mediation is that it contributes to overall well-being. It improves mental and emotional health and helps individuals develop positive coping mechanisms. By practicing this technique, people can let go of negative feelings that prevent them from living fully in the present moment. It can help them to rediscover their inner selves and maintain good mental health by reaffirming personal values.

In conclusion, meditation and mindfulness practices have been shown to be effective in reducing symptoms of disassociation. By focusing on the present moment and cultivating awareness of one’s thoughts and feelings, individuals can learn to ground themselves in reality and connect with their emotions. This can help them regain control over their thoughts and reduce the frequency and intensity of disassociative episodes.

Moreover, meditation and mindfulness practices can also help individuals develop self-compassion and acceptance towards their experiences. This can be particularly helpful for those who struggle with shame or guilt related to their disassociation. By learning to approach their experiences with curiosity rather than judgment.

Love Madelaine


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