How to Overcome Derealization and Depersonalization
Derealization and depersonalization are dissociative disorders that can cause people to feel detached from their surroundings or from themselves.
Derealization can make people feel like they're living in a dream or that the world around them is unreal. Depersonalization can make people feel like they're outside of their own bodies or like they're not real.
These disorders can be very distressing and interfere with daily life. However, there are a number of things that people can do to overcome derealization and depersonalization, including:
1. Contact a therapist
One of the best things that people can do to overcome derealization and depersonalization is to seek professional help from a therapist or counselor. A therapist can help people to understand their condition, develop coping mechanisms, and address any underlying issues that may be contributing to their symptoms.
2. Learn about derealization and depersonalization
The more people know about derealization and depersonalization, the less scary and overwhelming it can be. There are a number of resources available online and in libraries that can teach people about these disorders.
3. Practice grounding exercises
Grounding exercises can help people stay present and connected to their surroundings. Some examples of grounding exercises include:
5-4-3-2-1 grounding:Focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Box breathing: breathe in slowly for four counts, hold your breath for four counts, exhale slowly for four counts, and hold your breath for four counts. Repeat as needed.
Body scan: Bring your attention to each part of your body, starting with your toes and working your way up to your head. Notice any sensations that you feel in each part of your body.
4. Challenge intrusive thoughts
Derealization and depersonalization can often be accompanied by intrusive thoughts, such as "I'm not real" or "The world around me is fake." It's important to challenge these thoughts and remind yourself that they are not true.
One way to challenge intrusive thoughts is to ask yourself if there is any evidence to support the thought. For example, if you're having the thought, "I'm not real," ask yourself if there is any evidence to suggest that you're not real. You can also try to replace the intrusive thought with a more realistic thought, such as "I'm feeling detached from myself right now, but that's normal for people with derealization."
5. Take care of yourself
It's important to take care of yourself both physically and mentally when you're trying to overcome derealization and depersonalization. This means eating a healthy diet, getting enough sleep, and exercising regularly. It's also important to avoid caffeine and alcohol, as these substances can worsen symptoms of anxiety and dissociation.
6. Connect with Friends
Social support can be very helpful for people who are trying to overcome derealization and depersonalization. Talking to friends and family about what you're going through can help you feel less alone. You may also want to consider joining a support group for people with dissociative disorders.
7. Be patient
Overcoming derealization and depersonalization takes time and effort. Don't get discouraged if you don't see results immediately. Just keep practicing the coping mechanisms that you're learning and be patient with yourself.
Here are some additional tips that may be helpful:
Avoid negative triggers. If you know what triggers your episodes of derealization and depersonalization, try to avoid those triggers as much as possible.
Create a routine. Having a regular routine can help you to feel more grounded and in control of your life.
Practice mindfulness. Mindfulness exercises can help you to become more aware of your thoughts, feelings, and bodily sensations. This can be helpful for reducing anxiety and staying present in the moment.
Get regular exercise. Exercise is a great way to reduce stress and improve your mood. It can also help you to feel more connected to your body.
Eat a healthy diet. Eating nutritious foods can help to improve your overall mood and energy levels.
If you're struggling to overcome derealization and depersonalization on your own, please reach out to a mental health professional for help. They can provide you with the support and guidance that you need to get better.