The Connection Between Childhood Trauma and Dissociation in Adulthood

Childhood is meant to be a time of safety, exploration, and growth. But for many, early life is marked by experiences that are overwhelming, frightening, or even unsafe. When a child goes through trauma—whether it’s emotional neglect, physical abuse, witnessing violence, or other distressing experiences—their brain and body work hard to find ways to survive. One of the ways they might cope is through dissociation.

Dissociation is more common than many people realize, and it often carries into adulthood. Understanding the connection between childhood trauma and adult dissociation can help you make sense of your experiences and begin your healing journey.

What Is Dissociation?

At its core, dissociation is a protective response. It’s the mind’s way of disconnecting from something too painful, overwhelming, or threatening to fully process at the time. Dissociation can show up in many different ways, such as:

• Feeling numb or emotionally "shut off"

• Losing chunks of time (memory gaps)

• Feeling like you’re outside of your body

• Detaching from your surroundings (feeling like the world isn’t real)

• Zoning out during stressful situations

For children, dissociation can serve as an essential coping tool. If they can't physically escape an unsafe situation, dissociation offers a kind of mental escape.

How Childhood Trauma Leads to Dissociation

When trauma happens repeatedly or during critical periods of development, the brain learns that "checking out" is safer than staying fully present. Over time, this becomes an automatic response to stress or emotional triggers—even long after the original danger is gone.

In adulthood, you might find yourself dissociating without even realizing it. Stressful conversations, conflict, intimacy, or certain environments can all trigger that familiar need to mentally "leave."

It’s not a conscious decision; it’s your nervous system doing what it learned to do to survive.

Signs You Might Be Experiencing Dissociation as an Adult

You might notice:

• Difficulty staying present in conversations

• Struggling to remember parts of your day

• Feeling disconnected from your emotions or body

• Drifting off mentally when you feel overwhelmed

• Feeling like you’re "going through the motions" without really being there

While dissociation once served as protection, it can start to interfere with your relationships, work, and ability to fully enjoy life.

Healing Is Possible

If you recognize these patterns in yourself, know this: you’re not broken. Your mind and body adapted to help you survive incredibly difficult circumstances. Healing isn’t about blaming yourself for these patterns—it’s about learning new ways to feel safe, connected, and grounded.

Therapies like EMDR (Eye Movement Desensitization and Reprocessing), IFS (Internal Family Systems), and CPT (Cognitive Processing Therapy) can be incredibly helpful for working through trauma and gently reducing dissociation over time.

Through therapy, you can learn:

• How to recognize when you’re dissociating

• How to ground yourself in the present moment

• How to process and heal from the trauma that made dissociation necessary in the first place

Final Thoughts

Dissociation isn’t a flaw—it’s a sign of the incredible strength and adaptability you used to survive. But you don’t have to stay stuck in survival mode. Healing is possible, and you deserve to feel present, safe, and connected to your life.

If you’re ready to explore how childhood trauma may be impacting you today, and how therapy can help you reclaim your life, I’m here to support you.