dissociation can vary. i've had my share of derealization and depersonalization. they are really difficult when they are raging and can cause a lot of disruption, questioning, etc. and sometimes can become dangerous (if you start to question if you are really alive or not).

mine started when i was quite young (trauma) but would also just be there. as a teenager, it got worse. one medication made it even worse to where i had to stop that med before i harmed myself. it was really scary.

over the years for me, the variation in severity has changed. when things hit me now, i try not to focus as much on the feelings or thoughts related to it or it can spiral. i try to look around me and remind myself of what is real, what i'm doing, etc. and just try to distract myself so it doesn't cause me to be too focused on it..though it's not always that easy.

if you feel you are struggling with it to where it affects your functioning and you haven't already, see if any of your therapists can help you learn grounding techniques or look online for some suggestions. you can come up with a list of things to try when it's more difficult.

sometimes, anxiety can cause it or just being overwhelmed. so, if you can, try to de-stress and keep yourself hydrated, nourished, and sleeping enough as those can sometimes be factors in dissociation too.