from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Zoning out is considered a mild form of dissociation, which is a disconnect between the present moment and your thoughts, feelings, memories, and actions. This can happen when you’re tired, bored, distracted, stressed, or dealing with anxiety or depression.
When you’re tired, fatigued, or sleep-deprived, you’re naturally not as sharp or focused as you would be under normal circumstances.
Just one night of sleep deprivation may increase dissociative symptoms and lower the ability to stop unwanted thoughts.
If you’re under a lot of stress or going through a really challenging experience, you may be more likely to zone out or shut down.
Not only is your body flooded with the stress hormone cortisol, but you also may dissociate as a way for your brain to disconnect from the stress or traumatic event.
Sometimes you may zone out simply because you’re distracted. For example, watching TV while not fully engaged, or taking a walk with your mind elsewhere.
This happens because of your brain’s default mode network, which is responsible for internal thinking (talking to yourself in your head).
If you have an anxiety condition, you may notice that you tend to zone out, especially if you’re feeling anxious.
This may be your brain’s way of coping when it can’t process your emotions effectively. You may also experience derealization, which is feeling detached from the world around you.
It’s common for people with depression to zone out or experience dissociation. This can sometimes stem from a past trauma, including betrayal trauma, which occurs when you feel like someone has violated your trust.
Zoning out or becoming distracted is a common experience for people with attention-deficit/hyperactivity disorder (ADHD), especially when they’re stressed or overwhelmed.
Most of the time, this dissociation shows up alongside:
When your blood sugar drops, it’s not uncommon to zone out or experience changes in your thought patterns. In severe cases, you may experience:
If you notice that your blood sugar frequently drops, talk to a doctor about your symptoms. Having low blood sugar can be dangerous.
Sometimes the pain from a migraine headache is so severe that it can affect your concentration. This can cause you to zone out or dissociate.
In some people, this dissociation occurs before the migraine and is accompanied by osmophobia, which is a hypersensitivity or aversion to odors.
A mini stroke (transient ischemic attack) is a brief stroke where symptoms resolve within 24 hours.
Typically, a change in blood flow to your brain can cause a mini stroke and affect your thinking and reasoning. You may also experience:
If you experience stroke-like symptoms, it’s important to get immediate medical attention.
When your blood pressure is low, you may feel dizzy or lightheaded. It’s fairly common when this happens also to lose focus in the present moment.
If this happens to you more than once, talk to a doctor about your symptoms.
Zoning out isn’t usually a sign of a serious health condition. However, it can be disruptive to relationships, school, and work.
If you find yourself zoning out often, there are steps you can take to prevent it and to become more intentional in your interactions.
Consider the following tips:
If you continue to zone out despite making efforts to focus, schedule an appointment with a doctor.
They can determine if you have an underlying condition like ADHD or are experiencing mini strokes.
It may also help to see a mental health professional, like a psychiatrist, especially if your lack of focus is affecting work or school.