Do You Dissociate? A Self-Reflection Quiz

Everyone dissociates sometimes. It’s part of being human. You might zone out during a long drive, get lost in a TV show, or daydream through a boring meeting. That’s ordinary, everyday dissociation.

But for some people - especially those living with complex trauma (CPTSD) - dissociation can show up more often and in more disruptive ways. It might mean losing time, feeling like you’re outside your body, or finding it hard to feel “real.”

This quiz won’t diagnose you. Instead, it can help you notice patterns in how often dissociation may be part of your life.

The Quiz

Answer yes or no - or simply notice whether each one feels familiar.

1. I sometimes realize I’ve driven or walked somewhere and don’t remember parts of the trip.

2. I catch myself missing chunks of conversations, even when I’m trying to pay attention.

3. I’ve found myself in a place and can’t recall how I got there.

4. I occasionally discover things I bought or did and don’t remember doing them.

5. I sometimes lose track of time and can’t account for what I was doing.

6. People tell me I seemed “spaced out” or “not there,” even though I thought I was present.

7. I’ve looked in the mirror and felt like I didn’t recognize myself.

8. I sometimes feel like I’m outside my body, watching myself from a distance.

9. The world around me sometimes feels dreamlike, foggy, or unreal.

10. My body sometimes feels like it doesn’t belong to me.

11. I’ve had important life events I can’t fully remember (e.g., a graduation, a move, a trip).

12. I get so absorbed in daydreams, TV, or stories that I lose awareness of what’s happening around me.

13. Sometimes I’m not sure if a memory is real or if I just imagined or dreamed it.

14. I’ve acted in ways that feel very different from my usual self, almost like I was a different person.

15. I’ve discovered notes, writings, or belongings that I don’t remember creating or buying.

16. Sometimes I talk to myself out loud as if I’m having a conversation with someone else.

17. I’ve had moments where familiar places suddenly feel strange or unfamiliar.

18. I sometimes lose track of conversations or tasks and “come back” unsure of what happened in between.

19. I’ve ignored or not felt pain in situations where I normally would have.

20. I sometimes feel like I’m moving through life on autopilot, disconnected from my own choices.

How to Read Your Results

• 0–3 “Yes” answers:
  You probably experience only everyday dissociation - normal zoning out and daydreaming.

• 4–8 “Yes” answers:
  Dissociation may be a coping strategy for stress. It might be worth paying attention to when it shows up most often.

• 9–14 “Yes” answers:
  Dissociation may play a significant role in your life. You might feel foggy, disconnected, or forgetful more often than you realize.

• 15+ “Yes” answers:
  Dissociation might be a major survival tool for your nervous system. This doesn’t mean something is “wrong” with you, but it may be a sign of CPTSD or another trauma-related condition that could benefit from professional support.

Why This Matters

Dissociation is a protective response. It helps people survive overwhelming stress by creating distance from pain. But when it becomes a frequent way of coping, it can leave you feeling cut off from yourself, your memories, and your relationships.

Therapy - especially trauma-focused approaches like EMDR - can help you gradually reconnect with yourself in safe, manageable ways. Healing doesn’t mean you’ll never zone out again, but it can mean learning to stay grounded more often and reclaiming the moments that matter.

If you are located in Oklahoma and would like to discuss the results of the quiz and seek further help, you can reach out below.