Living with Complex PTSD (CPTSD) can often feel like being in two worlds at once — one where you’re present, functioning, and doing your best to move forward, and another where parts of you are still stuck in the past. One of the most common and confusing symptoms of CPTSD is dissociation, a survival response that once kept you safe but now leaves you feeling detached or disconnected from yourself and others.

At Here Counseling in Pasadena, we often meet people who describe feeling “numb,” “out of it,” or “like I’m watching my life instead of living it.” These experiences are far more common than you might think — and they’re not signs of weakness or brokenness. They’re signs of survival.

In this post, we’ll explore what CPTSD and dissociation really are, how they’re connected, what they feel like, and how therapy can help you gently reconnect with your body, mind, and sense of safety.

What Is CPTSD?

Complex Post-Traumatic Stress Disorder (CPTSD) develops after chronic or repeated trauma, often in relationships where escape or protection wasn’t possible — such as childhood neglect, abuse, or ongoing emotional harm.

Unlike PTSD, which usually stems from a single traumatic event, CPTSD is the result of prolonged trauma. It affects how a person sees themselves, others, and the world around them. Many people with CPTSD struggle with:

• Persistent fear or shame
  
• Difficulty trusting others
  
• Emotional dysregulation
  
• Negative self-image
  
• Feeling perpetually unsafe, even in calm situations
  

Over time, these symptoms can make you feel like you’re always on guard or living in survival mode. And when that stress becomes too much, the mind finds ways to protect you — one of which is dissociation.

What Is Dissociation?

Dissociation is the mind’s way of creating distance from pain. When an experience feels overwhelming or intolerable, your brain protects you by numbing out, zoning out, or detaching from what’s happening.

You might notice dissociation as:

• Feeling “spacey” or detached from your body
  
• Losing chunks of time or struggling to recall events
  
• Watching yourself as if from outside your body
  
• Feeling emotionally flat or numb
  
• Being unable to connect with people or surroundings
  

In moments of intense fear or trauma, dissociation can be life-saving. It allows you to endure what otherwise would be too much. But when it becomes a regular way of coping, it can make healing and connection difficult — because it keeps you disconnected from your present reality and your emotions.

How CPTSD and Dissociation Are Connected

CPTSD and dissociation often go hand in hand. When trauma happens repeatedly — especially during developmental years — the nervous system learns to disconnect as a primary form of protection.

Children who couldn’t physically or emotionally escape unsafe environments learned to “leave” mentally instead. That same coping mechanism can continue into adulthood, even when the danger is no longer present.

This can lead to:

• Feeling detached during stress or conflict
  
• Losing focus during emotionally charged conversations
  
• Having difficulty remembering parts of your life
  
• A sense of “not being real” or that your life isn’t your own

Many people describe this as living behind a glass wall — watching life happen but not feeling like they’re part of it.

The important truth is this: you are not broken for dissociating. Your mind found a creative, protective way to survive when you needed it most. Healing doesn’t mean getting rid of that part of you — it means helping it feel safe enough to rest.

Signs You Might Be Experiencing Dissociation

Everyone experiences moments of mild dissociation — like daydreaming or “zoning out” during a long drive. But for people with CPTSD, dissociation can be deeper and more frequent.

Some signs include:

• Frequent forgetfulness or “lost time”
  
• Feeling emotionally numb or distant
  
• Difficulty staying present in conversations
  
• Feeling like your body isn’t your own
  
• Struggling to feel connected to loved ones
  
• Sudden emotional shifts without clear triggers
  

If you notice these patterns interfering with daily life, work, or relationships, it may be helpful to reach out for trauma-informed therapy.

How Therapy Helps With CPTSD and Dissociation

Healing from CPTSD and dissociation takes patience and compassion. It’s not about forcing yourself to “feel” or “remember” everything — it’s about slowly building a sense of safety and control in your body again.

At Here Counseling, therapy for CPTSD and dissociation is gentle, attuned, and body-aware. It often involves a combination of:

1. Creating Safety and Stabilization

The first step is to help your nervous system feel safe. Through grounding exercises, mindfulness, and resourcing, you’ll learn to notice when you’re starting to disconnect — and gently bring yourself back to the present.

2. Understanding Your Triggers

Together, we’ll explore what situations or sensations lead to dissociation. This awareness helps you anticipate and manage those moments instead of being caught off guard by them.

3. Building Mind-Body Connection

Somatic approaches (like breathing, gentle movement, or guided visualization) help you reconnect with your body in safe, gradual ways. The goal isn’t to push — it’s to invite awareness and rebuild trust with your body.

4. Processing Trauma Safely

Once you have the tools to stay grounded, therapy can gently address the root causes of trauma. This might include narrative therapy, EMDR, or parts work to integrate fragmented experiences into a cohesive sense of self.

5. Reconnecting With Yourself and Others

As safety grows, dissociation lessens. You begin to feel emotions again — not all at once, but in ways that feel manageable. Relationships start to feel more real and fulfilling, and the sense of “aliveness” slowly returns.

Why Healing Is Possible

It’s important to know that dissociation doesn’t mean you’re beyond healing. It means your system has worked overtime to protect you — and now it’s asking for rest and care.

Healing CPTSD and dissociation takes time, but it’s absolutely possible. With consistent support, you can:

• Feel grounded and present in your daily life
  
• Develop healthier emotional regulation
  
• Build trust and intimacy in relationships
  
• Experience joy and safety in your body again
  

Therapy isn’t about erasing the past — it’s about giving yourself the tools to live fully in the present.

When to Reach Out for Help

If you find yourself often “checking out,” feeling emotionally numb, or struggling to stay connected to reality, you don’t have to face it alone.

At Here Counseling, we work with clients who have experienced complex trauma, chronic stress, and dissociation. Together, we’ll move at your pace — no pressure, no judgment — just a steady commitment to helping you reconnect with the parts of yourself that have felt out of reach.

Whether you prefer in-person sessions in Pasadena or online therapy from the safety of your home, help is available. Healing begins when you take that first step toward being heard and supported.

Frequently Asked Questions

Is dissociation the same as daydreaming?
Not exactly. While both involve detachment from the present, dissociation is often a trauma response — a deeper disconnection that happens when the mind feels unsafe.

Can we heal from dissociation completely?
Many people experience significant healing. With therapy, you can learn to recognize dissociation as it happens and stay grounded for longer periods. Over time, those protective patterns naturally lessen.

How long does it take to recover from CPTSD?
There’s no set timeline. Recovery depends on your history, support system, and pace of therapy. Healing isn’t linear — but every small step counts.

What type of therapy works best for CPTSD and dissociation?
Trauma-informed approaches such as Somatic Therapy, EMDR, and Parts Work (IFS) can be especially effective, as they address both the mind and body.

Can online therapy help with CPTSD and dissociation?
Yes. Online trauma therapy can be a safe and effective way to start your healing journey — especially if being at home feels more comfortable.

You Deserve to Feel Whole Again

You don’t have to stay disconnected from yourself. CPTSD and dissociation can feel isolating, but with the right support, you can slowly come home to your body, your emotions, and your life.

At Here Counseling, healing is not about fixing you — it’s about helping you remember that you were never broken to begin with.