Feeling spaced out, foggy, or unable to focus? Dissociation from trauma may be the cause. Learn how trauma affects concentration and 5 ways to tackle it.
Introduction: Can Trauma Cause Difficulty Concentrating?
If you regularly find yourself zoning out at work, losing track of conversations, or feeling mentally foggy, you’re not alone. In the UK, millions live with the hidden effects of trauma—and one of the most misunderstood symptoms is dissociation.
Dissociation is the mind’s way of protecting itself from overwhelming stress, but it can linger long after the trauma has passed. It often causes memory issues, low focus, and a sense of disconnection from everyday life.
In this article, we’ll unpack how dissociation affects concentration, why it’s linked to trauma, and share five trauma-informed ways to stay grounded and improve focus—all tailored for UK readers.
What Is Dissociation?
Dissociation is a psychological coping mechanism that causes a disconnection between thoughts, emotions, sensations, or even identity. While mild dissociation (like daydreaming) is common, chronic dissociation can significantly impact daily functioning.
Common signs include:
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Feeling “spaced out” or mentally blank
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Difficulty concentrating or remembering recent events
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Feeling emotionally numb
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Feeling like you’re watching yourself from the outside
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The world feeling dreamlike or unreal
In the UK, NHS mental health trusts increasingly recognise dissociation as a key symptom of trauma-related conditions, including Post-Traumatic Stress Disorder (PTSD) and Complex PTSD (C-PTSD).
Further reading: NHS - Dissociation and dissociative disorders
How Trauma Affects Concentration and Focus
When you’ve lived through trauma—especially as a child or over an extended period—your nervous system may stay in a state of constant alert or shutdown. In that state, your brain prioritises survival, not productivity.
This survival response often includes dissociation, a freeze-like state where your brain checks out to avoid emotional pain.
Trauma-related dissociation can cause:
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Brain fog
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Short-term memory lapses
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Loss of motivation or energy
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Difficulty completing tasks
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Emotional flatness or numbness
This isn’t about laziness or procrastination—it’s a biological response to stress. Recognising this is the first step toward healing.
How Dissociation Undermines Focus (with Examples)
Dissociative Experience
Mental fog
Emotional numbness
Spacing out
Detachment from body
Flashbacks or anxiety
Impact on Focus
Difficulty planning or problem-solving
Lack of motivation or sense of purpose
Losing track of tasks or time
Trouble staying present in the moment
Difficulty staying grounded or calm
5 Trauma-Informed Ways to Stop Dissociating and Improve Concentration
These tools are practical, adaptable, and supportive for people in the UK navigating trauma-related dissociation and brain fog.
1. Ground Yourself in Your Senses
The best way to counter dissociation is to reconnect with your senses.
Try these simple grounding techniques:
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5-4-3-2-1 Technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste
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Cold water therapy: Splash your face with cold water or run your hands under the tap
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Strong scents: Smell essential oils like peppermint or eucalyptus
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Weighted objects: Use a weighted blanket or lap pad for deep pressure input
Grounding builds present-moment awareness—a key skill for improving attention and emotional regulation.
2. Practice Somatic Awareness
In trauma recovery, it’s vital to reconnect with the body, not just the mind.
Effective somatic techniques include:
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Progressive muscle relaxation
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Breathwork (e.g. 4-7-8 breathing)
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Gentle yoga or hypnotherapy
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Tapping (EFT): Lightly tapping pressure points while naming how you feel
Even five minutes of mindful movement or stillness can reduce dissociation and restore mental clarity.
3. Create Routines That Make You Feel Safe
Predictability helps soothe a dysregulated nervous system. Build small, reliable habits—even if you’re struggling.
Ideas to try:
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Morning and evening rituals (tea, journaling, stretching)
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Visual planners or bullet journals
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Time blocking (“writing time,” “rest,” “body care”)
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Soothing music or background noise to regulate your space
You don’t need a rigid schedule—just a sense of structure and control, especially if your past experiences involved unpredictability or chaos.
4. Dismantle the Shame Around “Not Coping”
Many people feel deep shame about their inability to focus or “get it together.” But dissociation is not your fault—it’s your brain doing its best to protect you.
Reframe your thoughts:
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“I’m not lazy—I’m surviving.”
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“My brain learned to dissociate because it had to.”
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“Now, I’m teaching it that I’m safe.”
Working with a therapist who understands trauma and dissociation can be life-changing.
5. Use Adaptive Focus Tools (Not Harsh Productivity Hacks)
Rigid productivity systems (like strict to-do lists) can overwhelm people dealing with trauma.
Try instead:
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Pomodoro technique with 10-minute focus intervals
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One Next Thing: Focus only on the next tiny step
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Body-based planning: Ask, “What does my body need first?”
You don’t have to optimise your life—you need to feel safe in it. Productivity will follow presence.
When to Seek Professional Help for Dissociation in the UK
If dissociation is disrupting your work, relationships, or mental health, it’s time to seek support.
In the UK, options include:
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Your GP: For referrals to trauma-informed services
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NHS Talking Therapies (England): Self-refer here
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Private therapists:NCPS, BACP, Psychology Today, Counselling Directory,
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Hypnotherapy: Hypnotherapy Directory
You don’t have to wait until you’re in crisis. Dissociation is treatable, and trauma healing is possible.
Conclusion: You’re Not Broken—You’re Recovering
Struggling to concentrate isn't a flaw—it's a signal. Dissociation is how your brain protected you when things felt too much. But you no longer have to live in survival mode.
With compassion, grounding practices, safe routines, and therapeutic support, you can gently reconnect with your focus, your body, and your life.
One breath. One moment. One day at a time.
Further Reading and UK Resources
Supportive UK Communities