Dissociation and Childhood Sexual Abuse
Understanding how our minds protect us—and what we can do to heal
What Is Dissociation?
Dissociation is a natural, but complex defence mechanism where the mind disconnects from aspects of reality, memory, identity, or physical experience. It can manifest as:
Feeling detached from your own body or thoughts (depersonalization)
Feeling like the world isn’t real (derealization)
Memory gaps surrounding traumatic events (dissociative amnesia)
These reactions may help a child cope when trauma feels unbearable, but their effects can persist long into adulthood. verywellmind.com+2verywellhealth.com+2verywellmind.com+2
Why Trauma Leads to Dissociation
1. A Protective Strategy
During trauma, especially abusive experiences, dissociation allows the mind to “check out.” It blunts overwhelming emotions or sensations so the child can survive in a hostile situation. This self-protection often becomes a deeply ingrained survival strategy.
2. Higher Risk in Abuse Survivors
Clinical research shows that survivors of childhood sexual abuse report significantly higher levels of dissociation compared to non-abused peers. In one study, dissociation fully mediated the link between abuse and harmful adult behaviours like substance misuse and self-harm. pubmed.ncbi.nlm.nih.gov
Another Australian study found the likelihood of clinical dissociation jumps dramatically, by over 100 times, when sexual abuse is combined with other forms of life-threatening trauma like choking or abandonment. Amnesia was also a common symptom. pubmed.ncbi.nlm.nih.gov+7tandfonline.com+7pubmed.ncbi.nlm.nih.gov+7
Long-Term Impacts
Relationship & Identity Challenges
Dissociation can make it hard to form trusting, grounded relationships. It may disrupt your sense of self or leave you feeling disconnected from your emotions and body. A 2017 study confirmed that survivors with higher levels of dissociation often struggle more in intimate partnerships.
Mental Health Effects
People who dissociate frequently after trauma are at greater risk of PTSD, chronic depression, anxiety, and even suicidal thoughts later in life. Experts stress the importance of early detection and treatment.
How to Begin Healing
1. Recognize Dissociation
Start by noticing when you feel “checked out”—zoning out, blank memory, feeling unreal, or disconnected from your body. Awareness is the first step toward healing.
2. Seek Trauma-Informed Therapy
Evidence-based treatments such as Trauma-Focused Cognitive Behavioural Therapy (TF-CBT) and techniques like EMDR, somatic experiencing, and grounding are recommended. These approaches gently reintegrate mind and body, helping you process trauma safely. pmc.ncbi.nlm.nih.gov+14en.wikipedia.org+14verywellhealth.com+14
3. Build Simple Grounding Habits
Engage daily in grounding exercises—clench your fists, notice three colours around you, feel your feet on the floor. These small acts anchor you in the present moment.
4. Connect with Supportive Communities
Safe peer groups offer understanding, validation, and solidarity. Hearing others say “me too” reminds you you're not alone.
5. Practice Self-Compassion
Remind yourself, “I did the best I could to survive.” Whether you dissociated or froze at the time, it was your mind protecting you. Treat yourself with the kindness you deserved then and deserve now.
Moving Forward with Hope
Dissociation once saved your life when you needed it most. And while it may still appear when you're triggered, it doesn't have to control your life.
With awareness, support, and trauma-informed practices, you can learn to respond differently. As memories, feelings, and body sensations return to your ownership, you reclaim more of yourself—and your freedom.
