‘Zoning out’ or ‘spacing out’ are common ways of talking about a formal psychological phenomenon: dissociation.
According to Supportive, dissociation is when you lose touch from your:
-
Train of thoughts (common)
-
Memories (less common, usually due to stress or trauma)
-
Senses (like in depersonalization and dissociative disorders such as DID and OSDD)
What are the common causes?
via GIPHY
Almost everyone does it from time to time. It may occur more frequently when you are bored or stressed, or when you would prefer to be doing something else.
When dealing with grief, a painful breakup, or other difficult life circumstances, it's also common to experience prolonged spaciness or brain fog. Here are some causes of disassociation, according to Healthline.
#1 Sleep deprivation
Although it may not appear to be a big deal, sleep deprivation can have a significant impact on your mental performance and make you more prone to zoning out.
This is especially dangerous when driving or working with machinery.
#2 Information overload
A similar process could happen during high-focus activities, like a precise dance routine - your feet know the steps, but if you concentrate too hard on what you're doing, you might make a mistake.
As a result, your brain goes into autopilot mode, and before you know it, you've completed the routine flawlessly.
#3 Stress and trauma
When faced with extreme stress, some people shut down or completely detach. Shutdown dissociation can impair central nervous system function, resulting in a more complete absence of presence.
Dissociation can also cause memory loss or gaps, so you may be unable to recall what happened.
How to get back in the zone
via GIPHY
#1 Ground yourself
When you want to stop zoning out, grounding techniques can be extremely beneficial. Simply put, grounding means taking steps to anchor yourself in the present moment.
Things you can do to ground yourself include breathing in a strong scent like essential oil, stretching or jumping in place, running cold or warm water over your hands, sucking on a hard candy with an intense flavour.
#2 Keep track when you zone out the most
Logging these episodes can provide insight into any patterns of mind wandering and help you take note of your thoughts before zoning out.
Once you are more aware of these patterns, you can take steps to change them.
#3 Practice mindfulness
You can improve your awareness of what is happening in each moment by engaging in mindfulness techniques. If you tend to lose focus while performing tasks that don't involve a lot of mental effort, this can be a big help. Concentrate on what you're doing rather than allowing your mind to stray.
Breathing exercises can also help. Focusing on each inhale and exhale can help you focus your awareness more easily.
You generally don't need to be concerned if you get into the zone during a nice run and realise you've lost track of the last few minutes.
On the other hand, if you constantly find yourself daydreaming and can't seem to stop yourself, it might be time to consult a therapist. When zoning out or dissociation interfere with your daily life, therapy may be helpful.
