Dissociation is like watching your life from the outside, but you’re too numb to step back in. When you’re stuck in narcissistic abuse, your mind protects you by shutting down. Dr. Marlene Steinberg, psychiatrist and author of The Stranger in the Mirror, explains that dissociation is the brain’s way of escaping unbearable stress. Instead of processing pain, you mentally disconnect, floating through life like a spectator.
When you’re that detached, basic self-care becomes an afterthought. You might stare at the shower but never step in, or pick up a toothbrush only to forget why. The tricky part is that dissociation isn’t always obvious; you might go through the motions of daily life without actually being there. You’re not neglecting yourself on purpose; your mind is simply elsewhere, trying to shield you from pain. But breaking free starts with small grounding habits. Even something as simple as feeling water on your hands or brushing your hair can bring you back to the present. It’s a reminder that you exist and that your needs matter. Step by step, you can reclaim your reality.
5. Negative Self-Image
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