My dissociation map
A printable worksheet for tracking your own early signs and what helps.
Swipe left or right to move between cards
This worksheet is designed to help you build a personal, practical understanding of your own patterns — not to diagnose or label them.
My early signs of dissociation
What do you notice first — in your body, thoughts or mood?
What usually precedes it
Situations, people, times of day, or feelings that often come just before.
What helps me reconnect
Grounding techniques, sensations, places or people that help you come back.
Who I can tell
Someone you trust who could support you if this happens around them.
You might explore these in your own words — there is no right answer, and stopping partway is completely fine.
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You have reached the end of Understanding Dissociation. These often help next.