Mind-body disconnect WHAT?
As an autistic person, there are moments when I feel like my mind and body aren’t on the same page. My mind floats somewhere else while my body just goes through the motions. It’s not zoning out—it’s more like my brain is on autopilot, disconnected from what’s happening around me.
If you’ve felt this way, you’re not alone. I want to share my experience of what this feels like, why it happens, and the strategies I use to manage it. I haven’t fixed it completely, but I’ve found ways to reduce the intensity and become more aware of how it impacts my relationships.
What Does the Mind-Body Disconnect Feel Like?
For me, this mind-body disconnect feels like my brain is retreating to a quiet, safe place while my body runs on autopilot. On tough days, I’ll even say, “I don’t feel like I’m in my body today.”
This isn’t just an internal struggle—it affects the people around me, too. My boyfriend once told me it felt like I was physically there but mentally unreachable. Hearing that was hard, but it helped me understand how this experience ripples out and impacts others.
Why Does This Happen?
The mind-body disconnect often happens when life feels overwhelming. Here are some reasons it might occur:
- Sensory Overload: When the world feels too loud or chaotic, my brain retreats to escape.
- Emotional Flooding: Big emotions can be hard to process, so my brain creates distance to protect itself.
- Masking and Burnout: Hiding my autistic traits for long periods leaves me drained, increasing this sense of disconnection.
- Executive Dysfunction: When starting or finishing tasks feels impossible, my mind and body seem out of sync.
How Does It Affect Relationships?
This mind-body split doesn’t just stay inside me—it impacts my relationships in noticeable ways:
- Communication Challenges: People sometimes think I’m being distant or uninterested.
- Emotional Disconnect: Loved ones may not understand why I seem “checked out” or unreachable.
- Frustration and Confusion: Their responses can make me feel isolated, leading to questions like, “Why can’t I just be present?”
Acknowledging this has been humbling and has motivated me to find better ways to communicate during these moments.
Strategies to Reconnect with Yourself
While I haven’t completely solved this, I’ve found strategies that help me stay grounded and manage these moments more effectively.
1. Notice the Triggers
Pay attention to when these moments happen. Is it after a long day? In a noisy environment? Recognizing patterns can help you prepare and manage these feelings before they take over.
2. Grounding Techniques
Grounding helps bring my mind back to my body. Here are some things I do:
- Feel the texture of my clothes or run my fingers over my palms.
- Focus on something in my surroundings, like a bird or a plane.
- Listen to the sounds around me, even if it’s just silence.
- Use the 5-4-3-2-1 trick: name 5 things I see, 4 I can touch, 3 I hear, 2 I smell, and 1 I taste.
3. Talk to Someone I Trust
Being honest with loved ones has made a big difference. I’ve learned to say things like, “I’m feeling disconnected today,” and let them know how they can support me.
4. Take Care of Your Body and Mind
Burnout makes everything worse. I make time to rest, eat nourishing food, and do things that calm me, like listening to music or spending time in nature.
Final Thoughts: A Journey Toward Connection
Feeling disconnected from your body can be tough, but it doesn’t mean you’re broken. It’s just your brain’s way of coping with an overwhelming world. While I haven’t completely solved this, I’ve learned to manage it and stay more connected to myself and those around me.
If you’ve ever felt this way, know that you’re not alone. Many autistic individuals share this experience. Together, we can find ways to reconnect with ourselves and the world around us.
