Why Do I Zone Out So Much: How to Deal With Dissociation

Have you ever stepped out of a meeting and thought, "I have no idea what was discussed in there"? Or have you gotten so lost in thoughts of work while cooking that you did not realize you burnt the dish? And do you often tend to zone out during tasks that take a long time to complete or are too mundane or routine to retain your focus?

Zoning out, formally known as dissociation, occurs when your focus is diverted from the task in front of you to other things, such as daydreaming, making plans for other tasks , or simply indulging in some introspection. It is a pretty common practice among people, and may not always be harmful, but if you don't check it, dissociation can take a huge toll on your attention span and make it difficult to focus even when absolutely necessary. Read more to find out all about it:

Why We Zone Out: Understanding Your Brain's Default Mode Network

Dissociation is a function of how your brain's default mode network (DMN) interacts with the nerve centers that control your attention and awareness of external stimuli. The DMN is a set of brain regions that get activated when the mind is at rest and not engaged in a task, or when you are doing something on "autopilot" mode that does not require a lot of brainpower. The DMN shifts your mind's focus from external to internal stimuli, leading to random thoughts.

To put it another way, when you are sitting in a three-hour lecture just listening to someone talk, or when you are washing the dishes like you have done umpteen times before, the DMN gets activated and leads you to daydream, introspect or self-reflect.

This diversion is combined with a reduction in the nerve centers that are engaged in the task, which is why you lose focus and do not react immediately to whatever is happening around you--like answering when your name is called out. Hormones that regulate cognitive processes, like dopamine and serotonin, also fluctuate during dissociation.

For some people, dissociation is a coping mechanism that becomes active in periods of stress or overwhelm. This is why some people tend to shut down and detach themselves from their surroundings when they are extremely anxious or face a distressing situation.

Dissociation can happen due to a variety of reasons, ranging from lifestyle to medical conditions. Let's see some of them in detail:

Common Reasons for Dissociation

Lack of Sleep And Fatigue

Think of the last time you had an eventful night and got just a couple of hours of sleep. The next day, you may have experienced brain fog, tiredness and constant distraction.

Lack of sleep can take a toll on your brain's functioning and make you more prone to zoning out--your brain often makes you think about just going back to bed. Similarly, when you're extremely tired and lack the energy to keep going, your mind tends to lose focus and wander. Dissociation in such situations can be dangerous, especially if you're driving or handling equipment that can hurt yourself or others.

Information Overload and Excess Stimulation

Say you're starting a new project and all the members of your team start telling you what to do all at once. Add to that the sound of construction nearby, phones ringing, and general chatter of other people in the office. Such a situation can get extremely overwhelming and stressful, which your brain can only handle for a short amount of time. Soon, you begin to dissociate to tone down all the stimuli being thrown at you--the information is still coming in and maybe being stored in the background, but your brain just needs more time to process it.

Extreme Stress, Anxiety, Trauma

As mentioned earlier, zoning out can be a coping mechanism in periods of high stress and anxiety. Everyone has stress or anxiety triggers--if these come up, the brain knows that it will bring up negative thoughts and so attempts to delay them by detaching from the situation and taking you somewhere else. You may then allow yourself to refocus when you know the extreme stress period may have passed.

When facing deeply traumatic situations, your stress levels and sensitivity can heighten. This can lead to severe dissociation, and your brain may even take you into a state of shock as a way to protect yourself from the unpleasant things around you.

Distraction

By now, everyone knows to put away their phone and other distracting devices while driving. Such distractions are not only a sign of your deviated focus but also of dissociation. Driving may have become a routine activity that you tend to not actively think about, allowing your brain to zone out. Indulging in distractions here is simply a way to increase your engagement in something other than the task you're supposed to be doing.

Medical Reasons Behind Dissociation

Dissociation may not just be a coping mechanism or a common brain activity, but the sign of more serious health conditions.

A note of caution: Medical conditions and disorders should never be assumed or treated without the help of a licensed healthcare professional. Even if you observe any symptoms, contact your doctor for a confirmed diagnosis.

Hypotension and Hypoglycemia

Hypotension is another name for very low blood pressure or reduced blood flow to the brain. Its symptoms include dizziness or lightheadedness, and a temporary loss of focus or general awareness., leading to dissociation during mild episodes, or even loss of consciousness in severe cases.

Migraine

Migraine are severe headaches that can cause extreme throbbing in the head, vomiting, and zoning out. Occasionally, migraines can cause dissociation even without the usual pain.

Transient Ischemic Attacks and Seizures

A transient ischemic attack is a reversible form of stroke that does not lead to permanent damage. Sometimes people experience such an episode may be aware of what's happening but cannot communicate properly. Or, they may have no memory of it happening at all.

A seizure, on the other hand, presents as a loss of consciousness, awareness, and body spasms. Absence seizure can bring loss of awareness without the associated body movement.

Narcolepsy

Narcolepsy is a sleep condition, in which you are able to enter a state of sleep even as you may appear awake to someone else. Some people may even dream while sleeping this way but are able to quickly wake up and resume whatever activity they were doing. A patient with narcolepsy and others around them may perceive these short naps as zoning out.

Dissociative Disorders

Dissociative disorders are mental health conditions that affect thoughts, memories, sense of identity, and awareness. Examples of this include amnesia or identity confusion. In such situation, people may not be able to take in and remember what is happening around them but may rather be occupied with other signals or memories their brain is trying to give them.

How Zoning Out Can Help or Harm You

Dissociation may sound a little scary, but it can be helpful in some situations. Say you're stuck on an exam question and just do not know how to move forward. The more you think about it, the more confusing it appears. If you leave it alone for a little while and let your mind concentrate on something else, like the rest of the paper or simply just doodling on an empty sheet, your subconscious mind may have an idea that can help you solve the question later.

Or, say you're trying to practise a dance routine but overthink it and forget a step or two. The more consciously you try to do all the moves, the more likely you are to mess up. So, you let muscle memory do the work--just practise the movements like your body knows them, and you're likely to get it done perfectly.

A February 2017 study also finds a link between zoning out and deep thinking, which lets you analyze creatively. In the study, participants read short narratives about sacred values, and researchers found that this activated their DMN, same as when one zones out.

But this is not to say that zoning out doesn't have its disadvantages. At the very least, if you zone out in situations where you need to be focused, such as driving or tending to your child, you may end up hurting yourself or others. If this continues, you may be unable to retain focus for more than a few minutes no matter what you're doing, which can affect your overall productivity.

If you begin to rely on it too much during stressful situations, such as an argument or dealing with bad news, you're never going to understand how to deal with such emotions and negative experiences.

And if you zone out to cope with something stressful, like an argument with your partner or a lecture from your boss, you might end up projecting a cavalier attitude and cause more harm to the relationship.

How To Stop Yourself from Zoning Out

Now that you know why you may zone out, here are some ways to regulate your tendencies so they don't escalate and take over your daily life:

Keep Track of When it Happens

It would be helpful to identify when exactly you tend to zone out--is it during routine, everyday tasks, or during periods where you have to stay still and sit in a play for a long time? If you can find a pattern, you may be more conscious about these situations and can work to retain your attention in the moment.

Practice Active Listening

If you typically zone out when listening to other people talk, try to practice active listening to keep your mind engaged in the conversation. Ask clarifying questions, repeat small details, and try nodding or providing little affirmations to show them you have their attention.

Remain in the Present Moment

If you dissociate during tasks that do not require much mental energy, like washing the dishes or cooking, try mindfulness practices to stay in the present moment. Instead of letting your thoughts wander, focus on the state of your dishes, the gushing of the water, or the smell of the dish you're making--practice deliberate breathing to help you focus.

Try Grounding Techniques

Grounding techniques are like mental anchors that help you stay focused on the present rather than letting your mind wander somewhere else. Some examples include breathing in soothing aromas, jumping in place, splashing your face with some water or chewing on a piece of candy.

Practice Self-Care

Self-care techniques don't just help reduce stress and keep you calm but also reset your mind so you can concentrate better. They can be as simple as eating healthy, journalling, exercising or indulging in hobbies, spending time with your loved ones and even going to therapy to sort out bigger issues that are bothering you.

Avoid Multi-Tasking and Create Small Goals

Multi-tasking is the bane of productivity. Never try to do too many things at once--rather, time-box your day so that you assign enough time for each task. If you're working on big goals that will take a long time to do, break them down into tiny measurable steps so they do not seem too long or daunting.

Not sure how to break down goals? Try our SMART Goal Generator here!

Take A Break

If you're sleeping, tired or just uninterested in the work you're doing, take a quick break to refocus. Consider switching up the routine and going out in the fresh air for some added energy and motivation.

Plan a Balanced Schedule

Mental exhaustion can occur when you overburden yourself and work long hours without a break. Make sure your schedule is practical, well-rounded, and gives you time to do things that make you relaxed and happy.

Keep Yourself Active

Spend time outdoors, go for regular walks, bike rides or swims to keep your body active and engaged, so that you don't feel too cooped up or physically unfit to focus at work.

Minimize Distractions

Put away your phone, tablet and TV when sitting down to do important work. This will ensure your mind is not tempted by distractions when you need it to work with you.

When To Seek Help

if you're experiencing dissociation due to common issues such as mental fatigue or stress, trying a combination of the techniques above should help. But if they don't, or you suspect you're zoning out due to a more serious issue, reach out to medical professionals and experts to help you find solutions. This may be necessary in situations where your dissociation is combined with other symptoms, like memory loss, frequent zoning out, erratic behavior, frequently misplacing things, or frequently injuring yourself without memory of how it happened.

Final Thoughts

Zoning out is a common problem, but can potentially hinder your focus. Learn how to keep it at bay.