Dissociation can show up in different ways. You might notice someone seeming distant or slow, losing track of time or events, having gaps in their memory or appearing disconnected from their surroundings.

Going through this can be scary and confusing, but there are things you can do to help.

1. Stay calm and offer a reassuring presence

Dissociation can feel frightening or disorienting. Staying calm can help the person feel safer and less overwhelmed. A steady tone and gentle pace can reduce additional stress.

2. Ask simple, open questions to help

Someone experiencing dissociation may struggle to explain what they need in the moment. Ask simple, open questions like “What would help right now?” while accepting that they may not be able to answer.

3. Help them reconnect with the present

Grounding can help someone come back to the present moment. You might gently suggest:

• Focusing on their senses
• Focusing on their surroundings
• Holding something with a distinct texture

Different techniques may be helpful to different people.

4. Reduce sensory overload and create a sense of safety

A calm, predictable environment can help. Lower noise, dim bright lights, and give them space if they need it. Dissociation often follows stress or triggers, so reducing stimulation can ease symptoms.

5. Avoid sudden touch 

Touch can feel confusing or cause panic during dissociation. Always ask before making physical contact, and respect their boundaries.

6. Seek professional support if you need it 

Experiencing dissociation doesn’t always mean someone has a dissociative disorder. But if the symptoms are frequent or distressing, it can be helpful for them to speak with a professional.

You can support them by helping them write down their symptoms, prepare questions, and find reliable information to take to a GP appointment.