5 Dissociation Coping Strategies to Help Manage Your C-PTSD

You're in the middle of a conversation and suddenly realize you haven't heard the last five minutes. Or you're driving home and can't remember the actual drive. 

If dissociation is part of your C-PTSD experience, you already know how disorienting and scary it can feel when your brain decides to peace out without your permission. 

The good news? There are practical strategies that can help you stay more grounded and present—or at least help you come back when dissociation happens.

Here are five dissociation coping strategies you can use to help with your C-PTSD:

What is Dissociation in C-PTSD?

Dissociation is your brain's way of protecting you from overwhelming emotions or experiences. When you have C-PTSD, your nervous system learned early on that sometimes the safest thing to do was to mentally "leave" a situation you couldn't physically escape.

As an adult, your brain might still use this strategy even when you're not in actual danger. You might space out when stressed, feel disconnected from your body, experience time differently, or feel like you're watching yourself from outside your body. 

Sometimes you might not even realize you've dissociated until you "come back" and realize time has passed.

So, what can you do about it?

5 Grounding Strategies That Can Actually Help When You’re Dissociating Thanks to Your C-PTSD

One of the things you’ll work through in therapy (if you choose to go to therapy for your C-PTSD) is grounding when you’re dissociating. And some of our favorite strategies to share are these:

#1. The 5-4-3-2-1 Grounding Technique

The 5-4-3-2-1 grounding technique is probably the most well-known grounding technique, and there's a reason it works: it forces your brain to focus on the present moment through your senses.

Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Go slowly and really pay attention to each sense. The act of identifying these things pulls your attention away from dissociation and back into your body and environment.

You can change it up if you're somewhere you can't easily access all five senses—just focus on what's available to you in the moment.

#2. Physical Grounding Through Temperature or Texture

Your body responds strongly to temperature and texture, which makes them extremely helpful for interrupting dissociation.

Hold an ice cube in your hand, splash cold water on your face, or take a cold shower. The shock of cold temperature can snap your nervous system back to the present. 

If cold doesn't work for you, try the opposite—hold a warm cup of tea, wrap yourself in a heated blanket, or run warm water over your hands.

Texture works similarly. Carry something with a strong texture in your pocket—a smooth stone, a piece of velvet, something with ridges. When you notice dissociation starting, focus all your attention on how that object feels in your hand.

#3. Orienting to Your Environment

Dissociation often involves losing your sense of where you are in space and time. Orienting practices help you reconnect with your physical location and the present moment.

Slowly turn your head and look around the room. Name where you are out loud: "I'm in my living room. It's Tuesday afternoon. I'm safe." Look for specific objects and describe them to yourself in detail. Notice the colors, shapes, and textures around you.

This practice is especially helpful because it not only brings you back to the present but also reminds your nervous system that you're safe right now, which is often what your brain needs to hear to come back online.

Psst.. this is almost a combination of the last two techniques! But, truly, it’s about finding what can work for you in the moment—and that’s not always going to be the same thing.

#4. Breath Work That Brings You Back

Most breathing exercises focus on calming you down, but when you're dissociated, you might need something more activating to bring you back into your body.

Try strong exhales through your mouth—make them loud and forceful. The physical sensation and sound can help you reconnect with your body. You can also try breath holds: breathe in for 4 counts, hold for 7, exhale for 8. The slight discomfort of holding your breath creates a body sensation that's hard to ignore.

Some people find it helpful to put a hand on their chest or belly while breathing to feel the physical movement, which reinforces the connection between awareness and body.

#5. Movement That Reconnects You

When you're dissociated, you might feel disconnected from your body or like your body doesn't quite belong to you. Movement can help rebuild that connection.

Stomp your feet on the ground, noticing how it feels when your foot makes contact with the floor. Do jumping jacks or run in place to get your heart rate up. Press your hands together or against a wall and notice the sensation. 

Dance, shake your body, or do any movement that feels accessible to you.

Understanding Emotional Flashbacks, C-PTSD, And Dissociation 

Dissociation often shows up alongside emotional flashbacks, which are another common C-PTSD experience. Unlike regular flashbacks where you see or relive a specific memory, emotional flashbacks are when you suddenly feel the intense emotions from past trauma without necessarily remembering the actual event.

You might suddenly feel small, helpless, terrified, or ashamed without knowing why. These feelings are often so overwhelming that dissociation kicks in as a protective response.

Pete Walker, a therapist who specializes in C-PTSD, created an incredibly helpful resource called "13 Steps for Managing Emotional Flashbacks" that walks you through exactly what to do when you're in the middle of one.

When Dissociation Becomes a Pattern with Your C-PTSD…

You might need more than a handful of coping strategies. 

If you’re dissociating frequently, these grounding techniques can help in the moment—but the bigger work is understanding why your nervous system keeps checking out and helping it feel safe enough to stay present.

That's where trauma therapy comes in. Working with a therapist who understands C-PTSD can help you process the experiences that taught your brain to dissociate in the first place, so you don't have to rely on these strategies as your primary coping mechanism forever.

At Ditch The Couch, our therapists specialize in C-PTSD and understand dissociation as a protective response, not a personal failing. We use trauma-informed approaches to help you feel safer in your body and more present in your life.

Struggling with dissociation or other C-PTSD symptoms? We're here to help. Reach out for a free 15-minute consultation to talk about what you're experiencing and explore how trauma therapy can support you.