When You Feel Nothing: Healing Emotional Numbness & Dissociation
What emotional numbness and dissociation really are
Emotional numbness feels like a dimmer switch on life: muted emotions, low motivation, fog, and a distant sense of self. Dissociation can include spacing out, time gaps, depersonalisation (“I’m not me”), or derealisation (“this doesn’t feel real”). These are not failings. They are nervous-system protections after too much, for too long.
In my framework:
Root Brain (Dorsal) — shut-down, blank, small, slow.
Fire Brain (Sympathetic) — wired, urgent, spiky.
Flow Brain (Ventral) — present, warm, connected.
Numbness/dissociation live mostly in Root. The aim is not to “rip the switch back on,” but to escort your system toward Flow, one small, kind step at a time.
For the map, see Window of Tolerance: A Simple Map for Feeling Safe Again and Polyvagal Basics for Sensitive People (with Qi Gong Routines).
Why you might feel nothing (and why that makes sense)
Chronic stress or trauma taught your body that less sensation = more safety.
Exhaustion or sleep loss shrank your window of tolerance. See Sleep for Emotional Healing: Night Routines that Regulate the Day.
Social disconnection removed co-regulating signals. See From Lonely to Linked: Nervous-System Safe Ways to Reconnect.
Your system down-shifted to conserve energy. That’s intelligent. We’ll help it rise gently.
“I feel better, calmer in everyday life and more flexible.” — Margreet Kikstra
Safety first: principles for re-entering feeling
Small is smart. Think teaspoons, not buckets.
Bottom-up first. Body → breath → attention → meaning.
Pain-free range only. If dizzy or overwhelmed, pause.
Two anchors beat fifty techniques. Choose a couple you’ll actually use.
Support is allowed. Co-regulate with a person, pet, or nature.
If anxiety spikes as you warm up, switch to Vagus-Nerve Breathing: 5 Patterns, 5 Situations or a tool from 2-Minute Body Resets for Big Feelings.
The gentle re-entry plan (4 weeks)
Week 1 — Orient, warm, and notice
Orienting (2 min): Slowly turn your head and name three neutral objects. Feel your feet.
Hand-warm & face sweep (2 min): Rub hands warm; sweep across face, neck, chest.
Belly breath (3 min): Inhale 4, exhale 4 through the nose; hands on lower belly (Lower Dahn Jon).
Journal (2 min): One line: “Today I noticed…” Use Open your free Meraki Journal.
Start tiny, daily. Add nothing else yet. If sleep is poor, pair with Sleep for Emotional Healing.
Week 2 — Interoception and micro-movement
Interoception scan (3 min): Can you find one sensation? (e.g., warmth in palms, cool air at nostrils.)
Sway flow (3 min): Side-to-side sway; inhale as you sway out, exhale centre.
Thigh/hip taps (2 min): Light tapping down thighs to knees and shins.
Nature minute (2–5 min): Look at a tree or sky; describe colours and edges. See Nature as Medicine: 10-Minute Green Breaks for Emotional Reset.
Week 3 — Gentle Qi Gong sequence (10–12 minutes)
Try this once a day (or every other day) in a pain-free range:
Arrive (1 min): Hands on Lower Dahn Jon; breathe 4-4.
Orient (1 min): Name three safe details in the room.
Tapping (3 min): Chest → ribs → belly → hips → thighs.
Sway & arcs (3 min): Inhale arms wide; exhale hands to belly.
Pelvic circles (2 min): Small circles each way.
Close (2 min): Palms on lower belly; hum softly on the exhale.
If anxiety rises during practice, switch to the extended-exhale set in Vagus-Nerve Breathing.
Week 4 — Add feeling words and values (without force)
Three-word check: “I feel ___, ___, and ___.” If that’s hard, use Emotion Naming for “I Don’t Know What I Feel”.
Values nudge: One tiny action aligned with your values (e.g., text a friend, 5-minute tidy, warm tea).
Boundary basics: If resentment builds as you thaw, read Resentment Detox: Turning Stuck Energy into Boundaries and Self-Compassion That Works: Micro-Practices for Tough Days.
“Thank you ever so much for these amazing Ki Gong exercise classes. I feel more energetic and flexible.” — Shamsun Khan
Three quick protocols for “I feel nothing” moments
A) 90-second wake-up (anywhere)
Rub hands warm.
Sweep face and back of neck.
Soft knee sway, 60 seconds.
Name one sensation that’s easiest to find.
B) 3-minute body-map (builds interoception)
Place palm on lower belly; breathe 4-4 (60 seconds).
Move palm to sternum; notice warmth/pressure (60 seconds).
Place palm between brows; soften eyes (30 seconds).
Return palm to belly; feel the difference (30 seconds).
C) 5-minute move-and-name
Sway + inhale/exhale rhythm (2 minutes).
Name three sensations, three colours you can see, three shapes, and one smell.
End with hands on belly and one soft hum.
Save this toolkit: 2-Minute Body Resets for Big Feelings.
If numbness flips into panic or shame
Thawing can briefly uncover stored feelings. If you suddenly surge:
Use long exhale patterns from Vagus-Nerve Breathing.
If the surge is an emotional flashback, follow Emotional Flashbacks: What They Are and How to Ground Fast.
If a shame spiral appears, read Shame vs. Guilt: Why Shame Freezes You—and What to Do.
“We really enjoyed all the sessions. It has really helped to improve our health.” — Rekha Patel
Food, sleep, gut & connection (low-effort helpers)
Warm, steady meals. Protein + veg + gentle carbs support energy.
Warm drinks. Ginger or chamomile can soothe.
Light + sleep. Morning daylight; dim in the evening. See Sleep for Emotional Healing.
Gut–brain kindness. Walks after meals, belly breathing, and Gut–Brain Calm: Soothe Anxiety from the Inside Out.
Co-regulation. Breathe with someone safe; speak the room aloud. Find ideas in From Lonely to Linked.
The Dream Method for this season
Discover: Where do I detect any sensation most easily?
Realise: What tiny practices lift me 5%?
Embrace: Two anchors daily (e.g., hand-warm + sway).
Actualise: Practise even on good days.
Master: Teach one reset to a friend; practise together.
Choosing tools? Compare methods in EMDR, EFT, Qi Gong, or Breathwork? Choosing Your Next Step.
If thoughts loop but feelings don’t, see Rumination: How to Stop the Thought Loops Your Body Feels.
Testimonials from people who have worked with me
“I feel better, calmer in everyday life and more flexible.” — Margreet Kikstra
“Thank you ever so much for these amazing Ki Gong exercise classes. I feel more energetic and flexible.” — Shamsun Khan
See More Testimonials
Journal prompt (click to write now)
What’s the easiest sensation to notice today (even 1/10)? Where will I place one tiny cue (kettle, toothbrush, door) to remind me to practise?
Your next kind step
Learn and practise with support: Bright Beings Academy – Classes & Courses
Want a personalised plan? Book a Meraki Guide Call — please complete the short questionnaire first so we can offer even more value on the call.
FAQs: Emotional Numbness & Dissociation
What is emotional numbness vs. dissociation?
Numbness is muted feeling and motivation. Dissociation can include spacing out, time gaps, depersonalisation or derealisation. Both are protective states your nervous system uses to keep you safe.
How do I start feeling again without overwhelm?
Use small, bottom-up steps: hand-warm/face sweep, gentle sway, and 4-4 breathing into the lower belly. Add orientation (“name three things you see”). Try the daily 10–12 minute set above and the tools in 2-Minute Body Resets.
What if my numbness suddenly flips into panic?
Switch to longer exhales (4-8 or 4-7-8) from Vagus-Nerve Breathing. If it feels like a time-warp to the past, follow Emotional Flashbacks: What They Are and How to Ground Fast.
How long will this take?
Everyone is different. Most people notice more sensation and steadier mood by practising two tiny anchors daily for a few weeks. Consistency beats intensity.
Should I also see a therapist?
If numbness interferes with safety, work, or relationships—or if you have a trauma history—yes, a trauma-aware therapist can help. You can also start here: Book a Meraki Guide Call — please complete the short questionnaire first so we can offer even more value on the call.
I look forward to connecting with you in the next post,
Until then, be well and keep shining.
Peter. :)
