Experiencing an out of body experience during strong stress or anxiety can feel confusing and frightening. Many people describe it as watching themselves from outside, feeling disconnected, or feeling like their body is not real. However, this is not a supernatural event. It is actually a psychological and neurological protection response from the brain when emotional stress becomes too overwhelming.
What is an Out of Body Experience?
An out of body experience occurs when a person feels separated from their physical body or surroundings. You may feel like you are floating above yourself or watching yourself like a movie. This is a form of dissociation, which means the mind temporarily disconnects from the body to reduce emotional pain. It is the brain’s survival switch when stress becomes too intense.
Why Does It Happen During Anxiety?
During peak anxiety, the brain believes there is danger, even if the situation is emotional rather than physical. The survival responses include fight, flight, freeze, and fawn. When none of these responses work, the mind activates dissociation to protect you.
Inside the brain during this moment:
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The amygdala becomes highly active and sends danger signals.
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The thinking part of the brain slows down, making thoughts feel confused or blank.
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Body awareness reduces, causing detachment or numbness.
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Stress hormones like adrenaline and cortisol rise.
This combination can create a temporary out of body experience.
The Psychological Meaning Behind It
This experience often happens when a person:
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Feels emotionally overwhelmed
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Feels trapped or powerless
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Has suppressed emotions for a long time
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Has a history of emotional neglect or trauma
The mind tries to protect you by reducing emotional intensity. So instead of “leaving your body,” your awareness simply shifts away from your feelings to create safety.
Common Symptoms During This Experience
You may notice:
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Feeling like you are observing your own body
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Surroundings appearing unreal or dream-like
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Emotional numbness
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Time slowing down or moving very fast
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Difficulty speaking or thinking clearly
These symptoms usually last for a few seconds or minutes, but they can feel longer.
How to Return Back to Your Body (Grounding Techniques)
You can safely bring your awareness back to the present moment using simple grounding practices:
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Press your feet firmly on the ground
Notice the pressure and sensation under your feet. -
Deep Breathing
Inhale through the nose for four seconds and exhale slowly for six seconds. -
5-4-3-2-1 Sensory Exercise
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Name 5 things you see
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4 things you can touch
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3 sounds you hear
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2 things you can smell
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1 taste you notice
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Touch something real, like your arm, a cold glass of water, or textured fabric.
These methods help reconnect awareness with the physical body and reduce fear.
When to Seek Support
If out of body experiences happen repeatedly or interfere with daily life, professional help can guide you to understand and release the emotional triggers behind them. Therapy can help you feel safe within your body again.