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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,047 times.
Depersonalization syndrome, also known as derealization or dissociation, is a symptom of detachment that makes a person feel like they are observing themselves from outside the body. . People with depersonalization may feel that their senses are not working, or even that their memories are not real. [1] X Trusted Source Mayo Clinic Go to Source Some people have experienced brief episodes of depersonalization at some point in their lives, but for many others it is a feeling. uncomfortable and persistent feeling. If you have chronic depersonalization that is making your job, daily activities or relationships difficult, or you feel unstable, seek medical attention immediately. [2] X Trusted Source Mayo Clinic Go to Source
Steps
Stick to reality
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Acknowledge and accept the feelings of depersonalization. [3] X Source of Research The feeling of depersonalization is usually not dangerous and will fade away. Remind yourself that this feeling is uncomfortable but only temporary. That will make it less likely to affect you.
- Say to yourself, “This feeling will pass.”
- Say to yourself, “I feel weird right now, but I’m fine.”
- Think of every situation in which you felt depersonalized, and remember that after that, the feeling passed.
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Focus on your immediate surroundings. [4] X Research Source Notice how many degrees it is today, what you’re seeing around you, what sounds you’re hearing. Use an object nearby, such as turning on a fan or using a pen to write. This will focus your mind on reality, and it will reduce feelings of detachment.
- You can also bring an item that provides a sense of touch, such as sandpaper or fur, to touch when extreme depersonalization occurs. [5] X Research Sources
- Make a mental list of what you are seeing, hearing, and feeling around you.
- If possible, listen to music. Focus on tunes that create a positive feeling instead of music that increases feelings of anxiety or sadness. Research shows: music therapy is very effective for most mental illnesses, and can significantly reduce anxiety, depression or agitation, all feelings that can occur in school. chronic dissociation of personality. [6] X Research Source file:///C:/Users/User/Downloads/BenzA_2010-1_BODY.pdf
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Connect with the people around you. [7] X Research Source Start a conversation, or return to the current conversation. This will bring you back to reality. If you’re alone, text or call your friends and family to chat.
- You don’t have to show other people that you have this disorder.
- However, there are also many people who know or have experienced depersonalization; If you feel comfortable, talk about your feelings with a friend when they appear.
Alleviate anxiety-induced depersonalization
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Practice diaphragmatic breathing. [8] X Research Source When you feel anxious, your body goes into a “fight or flight” state. Deep diaphragmatic breathing can interrupt that response and help you relax. To practice diaphragmatic breathing, lie on your back in bed. Place a pillow under your knees to keep your legs in a bent position. Place one hand on your chest and one hand just below your ribcage to feel the movement of your diaphragm. Breathe in deeply through your nose. Feel your stomach push up with your hand (the hand on the chest should remain still). Squeeze your abs, exhale with your lips half-closed, making sure that your chest remains motionless. Repeat.
- If you’re in a group of people, ask permission to go to the restroom or another private place to practice deep breathing.
- You can breathe in rhythm for 5 to 10 minutes, practice 3 to 4 times a day whenever you feel anxious or detached.
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Fight negative thoughts. Feeling depersonalized can make you think you’ve lost your mind, lose control, or even feel like you’re going to faint or stop breathing. [9] X Research Sources Good against all negative thoughts with positive statements like:
- I will be fine. I will relax.
- Feeling unreal is not a dangerous thing; i will be fine.
- I don’t like this feeling but it will pass.
- I am present in this moment.
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Make time to participate in positive activities. Your hobby could be playing the guitar, making scrapbooks or collecting antiques. Whatever you have to do to reduce stress, try to do it regularly, especially whenever you find yourself feeling anxious or detached. This will prevent extreme anxiety and minimize situations where you feel like your personality is dissolved.
- Practice stress management every day, whether that means taking time to sit quietly, or taking a few minutes each day to do activities you enjoy.
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Exercise regularly. Since depersonalization is often associated with anxiety and depression, exercise is a great way to ease feelings of “not real.” Exercise will increase your confidence, reduce stress, and help control stress levels. [10] X Trusted Source National Health Service (UK) Go to the source Take a daily walk, light run or any other physical activity to reduce stress.
- Scientists have discovered that a neuropeptide (a protein that transmits signals to the brain) called galanin, released during and after exercise, protects synapses in the cortex. the prefrontal cortex, which helps the brain regulate emotions and relieve stress. [11] X Research Source
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Get enough sleep. Maintaining a regular 8 to 9 hours of sleep a night is important for reducing anxiety and overcoming anxiety-induced depersonalization. The link between sleep and anxiety/stress is reciprocal, so if you don’t control one side, the other will have problems. Practicing a healthy sleep regimen is about making sure you get enough sleep, so you can combat feelings of detachment. [12] X Research Source
- Avoid caffeine and alcohol as they can stimulate anxiety and keep you awake.
- Build a relaxing bedtime routine that includes activities like reading, listening to soft music, or meditating.
- Only use the bedroom to sleep and relax. Stop using electronic devices at least an hour before bedtime.
Seek professional assistance
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Find a therapist. If feelings of detachment are affecting your life, you need to see a medical professional. There are many types of therapy for depersonalization disorder. When looking for a therapist, ask what counseling they offer and what type of counseling is right for you. Common treatments include: [13] X Research Source
- Cognitive therapy- focuses on changing thoughts about feelings that aren’t real.
- Behavioral therapy – helps you develop behavioral strategies to distract from depersonalization symptoms.
- Psychodynamic therapy – dealing with painful feelings and experiences that make you want to separate from yourself and reality.
- Grounding methods – similar to the ones above, these will use your five senses to help you feel more connected to yourself and your surroundings.
- If you find your therapist isn’t working, you can find someone else.
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Go to therapy at the right frequency. The frequency of attendance at therapy sessions will vary depending on the severity of the disease. Some people will go to therapy monthly, weekly, and in severe cases daily. Your doctor will decide the frequency of your therapy.
- Skipping therapy sessions will prevent you from getting the full support you need; Always show up for scheduled appointments.
- If you haven’t made an appointment and feel you need urgent help, call 911 (USA) or 115 (Vietnam).
- If you are thinking about suicide, call the National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255) in the US, or 115 (Vietnam).
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Keep a diary of your symptoms. This will help you a lot in describing depersonalization syndrome. Record where and when you experience symptoms, and in as much detail as possible, including thoughts at the time. If you feel comfortable, show the notes to the therapist, or bring the diary to therapy sessions for reference.
- Be sure to document if depersonalization symptoms overlap with symptoms of another illness. Depersonalization is often accompanied by other serious mental illnesses such as schizophrenia, depression, and post-traumatic stress disorder. Tell your doctor if you are avoiding friends, loved ones, work or activities you enjoy because of these symptoms, because it could be related to a more serious problem or a serious problem. other accompanying disorders. [14] X Trusted Source Mayo Clinic Go to Source
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Take medication if necessary. While there is no single medication specifically for dissociative disorders, anti-anxiety or depression medications are often prescribed with varying degrees of success. Your doctor may prescribe the medications fluoxetine, clomipramine, or clonazepam. [15] X Trusted Source Mayo Clinic Go to Source
- Remember that if you start taking medication, never stop taking it without consulting your doctor.
- Avoid stimulants and alcohol while taking anti-anxiety or anti-depressant medications.
- Never take more medicine than prescribed by your doctor.
Advice
- Your mind needs time and rest to work through depersonalization. Worrying and stressing about it will only make symptoms worse.
- Learn more about depersonalization. The more familiar you are with the feeling, the better you will be able to cope with and overcome it.
X
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,047 times.
Depersonalization syndrome, also known as derealization or dissociation, is a symptom of detachment that makes a person feel like they are observing themselves from outside the body. . People with depersonalization may feel that their senses are not working, or even that their memories are not real. [1] X Trusted Source Mayo Clinic Go to Source Some people have experienced brief episodes of depersonalization at some point in their lives, but for many others it is a feeling. uncomfortable and persistent feeling. If you have chronic depersonalization that’s disrupting your work, daily activities or relationships, or you’re feeling unsettled, seek medical attention immediately. [2] X Trusted Source Mayo Clinic Go to Source
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