Find a Dissociation Therapist

Understanding dissociation

Dissociation is a term used to describe changes in how you experience yourself, your memories and the world around you. It can range from mild moments of detachment - such as feeling spaced out during stress - to more marked shifts in identity, memory gaps or a sense that parts of your experience are separated from your conscious self. People commonly encounter dissociation after overwhelming events, prolonged stress or traumatic experiences, but it can also arise in other contexts. The important point is that dissociation is a recognised response to events that exceed what a person can cope with at the time.

How dissociation commonly affects people

You might notice dissociation as episodes of numbness, emotional shutdown, or a sense that things are unreal. Some people experience dissociative amnesia - difficulty recalling specific events - while others describe feeling detached from their body or emotions. For some, dissociation is a way of managing intolerable memories by distancing from them, but over time it can make daily life harder. Relationships, concentration, work and a sense of continuity in your identity can all be affected, leaving you feeling confused or disconnected.

Signs you might benefit from therapy for dissociation

If dissociation is interfering with your day-to-day life, relationships or sense of self, therapy can help you develop strategies to manage and reduce its impact. You may find therapy helpful if you notice frequent memory gaps, persistent feelings of unreality, loss of time, or sudden shifts in mood or behaviour that you cannot explain. You might also seek support if coping strategies such as avoidance, substance use or isolation are being used to manage dissociative episodes. Therapy is not only for severe presentations - even mild but recurring dissociative experiences can be addressed to improve your wellbeing and functioning.

What to expect in therapy sessions focused on dissociation

At the start of therapy you can expect an assessment that explores your current difficulties, history and how dissociation shows up for you. A skilled therapist will want to understand patterns - what triggers dissociation, how long episodes last and what helps you come back to the present. This process is collaborative and paced according to what feels manageable for you. Many therapists follow a phased approach that begins with stabilisation and safety planning, moves into processing of distressing memories or experiences when you feel ready, and then focuses on integration and relapse prevention.

Assessment and safety planning

Early sessions often include practical planning so you have tools to manage intense episodes. Your therapist may work with you to identify signs that dissociation is beginning, create grounding techniques you can use both in and out of sessions, and agree steps to take if you feel overwhelmed. If you have any immediate risks - for example thoughts of self-harm - a therapist will discuss appropriate support options and local resources. It is reasonable to ask during initial contact how a therapist manages safety and crisis situations.

Stabilisation and grounding work

Stabilisation focuses on helping you stay present and regain control when dissociation occurs. Techniques are practical and often very concrete - grounding exercises, breathing techniques, sensory awareness and developing routines that promote regulation. Therapists may also help you strengthen your daily structure, sleep habits and support networks, since these elements make dissociative episodes less frequent and less intense. This phase can take time, and a good therapist will go at a pace that maintains your sense of safety.

Processing and integration

When you are ready, therapy can move into processing memories or experiences that have contributed to dissociation. Different approaches offer different ways of working with these materials - some focus on narrating and reprocessing memories, others emphasise working with bodily sensations or emotional states. The goal is to integrate fragmented experiences so you feel more continuous and coherent in your sense of self. Integration also includes learning how to notice early warning signs and how to apply coping strategies that reduce the likelihood of future dissociative responses.

Common therapeutic approaches for dissociation

There is no single right approach for everyone, and many therapists use a combination of methods tailored to your needs. Trauma-informed therapies such as trauma-focused cognitive behavioural approaches can help you make sense of thoughts and behaviours linked to past events. Eye Movement Desensitisation and Reprocessing - often referred to by its acronym - is sometimes used to address distressing memories in a paced way. Sensorimotor and body-focused therapies attend to how trauma is held in the body and can be particularly helpful when dissociation has a strong physical component. Psychodynamic work explores how early relationships and internal patterns relate to dissociation, while approaches that build skills in emotional regulation - for example elements drawn from dialectical behaviour informed approaches - can be very useful for managing intense states. Many practitioners also use compassion-focused techniques to counter self-criticism and shame that commonly accompany dissociative experiences. Whatever method is used, a phased and person-centred plan is widely regarded as best practice.

How online therapy works for dissociation

Online therapy can be an effective way to access specialised support for dissociation, especially if local services are limited. Sessions typically take place by video call, phone or text-based methods, and therapists adapt their approaches to suit the format. You will want to arrange a quiet, comfortable environment where you will not be interrupted and where you can use grounding tools if needed. Therapists often begin online work with a discussion about contingency planning - what you will do if you feel significantly dissociated during or after a session - and will agree on emergency contacts and local resources in your area. Some techniques, such as grounding exercises, translate easily to remote work, while other interventions that involve physical presence may be adapted or scheduled for in-person sessions if appropriate and available.

Tips for choosing the right therapist for dissociation

Finding the right therapist is an important step. Look for practitioners who explicitly state experience with dissociation and trauma, and who are registered with recognised UK bodies such as BACP, HCPC or NCPS. Registrations and accredited training indicate that a therapist follows professional standards and codes of practice. When you contact a therapist, ask about their typical approach to dissociation, what assessment and safety measures they use, and how they pace the work. It is reasonable to ask about their training in specific methods you are interested in, for example trauma-focused approaches or EMDR, and how they integrate stabilisation work with any processing phases.

Practical considerations

Consider practicalities such as session length, frequency and fees, as well as cancellation policies. Think about whether you prefer face-to-face meetings, online sessions or a blend of both. Accessibility factors - including availability outside standard hours or experience working with neurodiversity and complex histories - may matter for your ongoing engagement. Trust your instincts about the therapeutic relationship; a good fit often depends on whether you feel listened to, understood and respected. It is acceptable to try a few sessions and reassess whether the therapist, their approach and the pace of work suit you.

Therapy for dissociation is a gradual process that aims to restore a stronger sense of continuity and control. With the right practitioner and a phased approach that honours your readiness, many people find that dissociative symptoms reduce in frequency and intensity, and that they feel more present in their lives. Use the listings on this page to compare profiles, check registrations and reach out to practitioners who match your needs and preferences.