Depersonalization, also known as derealization or dissociation, is a dissociative form that leads the subject to feel as if he is splitting up and observing himself disengaged from himself. Those who suffer from it may experience a feeling of numbness of the senses or even have the impression that their memories are not real. About a quarter of people experience brief episodes of depersonalization throughout their lives, but for the rest, it means carrying an unsettling feeling. If you have depersonalization disorder and you realize that it is coming to compromise your work, daily activities or relationships, or if you are feeling emotionally unstable, contact a doctor immediately.
Steps
Part 1 of 3: Staying Anchored in Reality
Step 1. Acknowledge and accept the feeling of depersonalization
It is normally not dangerous and is destined to disappear. It sure upsets you, but remember it's momentary. Doing so will exert less control over you.
- Think: "It will go away".
- Think: "Right now I'm feeling weird, but it's okay."
- Think of all the other moments when you felt dissociated from yourself and remember that even then it is gone.
Step 2. Focus on your surroundings
Pay attention to the temperature, the things around you, and the noises you can hear. Use an object nearby: try turning on a fan or grabbing a pen and starting writing. This will force the mind to dwell on the present, relieving the feeling of depersonalization.
- You can also carry an object that has a certain texture, such as a piece of sandpaper or something furry, with you and touch it when you feel unattached to reality.
- Mentally list everything you see, hear and feel around you.
- If you can, listen to some music. Choose songs that stimulate pleasant feelings and discard those that can increase anxiety or sadness. According to some research, music therapy is effective against all types of mental disorders and can significantly reduce the anxiety, depression and agitation that accompany chronic cases of depersonalization.
Step 3. Get involved in the circumstances
Start a conversation or pick up on what you were saying. This way you will stay grounded in the present. If you are alone, send a message or call a friend or family member just to chat.
- Don't feel pressured to talk about your disorder.
- Like you, many people also know and have experienced firsthand what depersonalization is. If you feel comfortable, tell a friend how you feel during an episode.
Part 2 of 3: Relieving Depersonalization Caused by Anxiety
Step 1. Practice diaphragmatic breathing
When you feel anxious, your body goes into a "fight or flight" state. Breathing deeply with the diaphragm: you can stop this reaction and relax. To practice diaphragmatic breathing, lie on your back on the bed. Bend your knees by placing a pillow underneath for support. Place one hand on the chest and the other under the rib cage to control the movements of the diaphragm. Take a slow, deep breath through your nose. You must notice the abdomen while lifting the lower hand (the higher one should remain stationary). Contract your stomach muscles and exhale through parted lips, keeping your chest from moving. Repeat the exercise.
- If you are in a group of people, leave and go to the bathroom or to a secluded area where you can practice deep breathing.
- Try breathing at this rate for about 5-10 minutes, 3-4 times a day when you feel anxious or disconnected from reality.
Step 2. Fight negative thoughts
The feeling of depersonalization can lead you to believe that you are insane, have lost control, are about to pass out, or stop breathing. Counter any negative thoughts with positive phrases, such as:
- "It will all be fine. Now I relax”.
- “This feeling of detachment from reality is not dangerous. I'll be ok".
- "I don't like these feelings, but they will soon disappear."
- “I'm here right now”.
Step 3. Engage in activities that make you feel good
Among his various personal passions he considers the guitar, collecting or collecting antiques. Whatever relieves stress, try to do it frequently, especially when the anxiety or the feeling of depersonalization is very strong. This will prevent anxiety attacks and reduce the episodes in which you feel detached from yourself.
Whether it's spending your free time in silence or spending a few minutes a day on your favorite activities, manage your stress on a daily basis
Step 4. Train regularly
Since depersonalization is usually accompanied by anxiety and depression, physical exercise will allow you to relieve the feeling of detachment from reality. It will also fuel your confidence, ease tension, and help you manage stress. Walk every day, start running or find another physical activity that relieves stress.
Scientific discoveries have found that a neuropeptide called galanin, secreted during and after exercise, protects the synaptic activity of the prefrontal cortex and helps the brain to control emotions and resist stress
Step 5. Get enough sleep
It is important to sleep regularly for about 8-9 hours each night to relieve anxiety and defeat the resulting feeling of depersonalization. The relationship between sleep and anxiety / stress is a two-way street, in which if one of the two aspects is not taken care of, problems arise in the other as well. Therefore, practice some simple sleep hygiene rules to sleep well and combat the feeling of depersonalization.
- Avoid the consumption of caffeine or alcohol because they can fuel anxiety and keep you awake late into the night.
- Establish an evening routine that induces you to fall asleep gently by resorting to relaxing activities, such as reading, listening to relaxing songs or meditation.
- Use the bedroom only for sleep or relaxation. In addition, suspend the use of all electronic devices at least one hour before going to bed.
Part 3 of 3: Getting Professional Help
Step 1. Talk to a psychologist
If the feeling of depersonalization is affecting your daily life, you should consult a mental health professional. There are various types of psychotherapy to treat depersonalization disorder. Once you have found a therapist, ask him what kind of counseling he provides and which therapy would be best for you. The most common forms of treatment for this problem include:
- Cognitive-behavioral therapy. It intervenes to change the thoughts that lead to detachment from reality.
- Behavioral therapy. It allows you to develop behavioral strategies to distract yourself from the symptoms of depersonalization.
- Psychodynamic therapy. It is aimed at resolving the most painful sensations and experiences that lead to disengaging from oneself and from reality.
- Rooting techniques. Similar to those listed so far, they encourage the use of the five senses to foster contact with oneself and the surrounding world.
- If you are not comfortable with one therapist, you can always consult another.
Step 2. Follow the therapy regularly
The frequency can vary depending on the severity of your problem. Some patients go to therapy once a month, others once a week and, in severe cases, every day. It is the therapist who determines the times of the sessions.
- If you skip psychotherapy sessions, you will not be able to get the help you need. Therefore, show up at all scheduled meetings.
- If you haven't set up a regular schedule and feel you need immediate help, call 911.
- If you are serious about suicide, please call Telefono Amico on 199 284 284.
Step 3. Keep a symptom journal
It will be of great help in explaining your detachment from reality. Write down where and when your seizures occur, reporting as many details as you can, including the thoughts that are brushing you at the moment. If you feel comfortable, show your notes to the therapist or take them to psychotherapy sessions so that you can orient yourself.
Also write if the symptoms of depersonalization coincide with those of some other disorder. Depersonalization is often accompanied by severe mental disorders such as schizophrenia, depression and post-traumatic stress disorder. Tell your doctor if you are isolating yourself from your friends and family due to the severity of your symptoms or avoiding work and everything that once thrilled you, as this behavior could indicate a more serious problem or the coexistence of another disorder
Step 4. Get drug therapy if needed
Although there are no particular medications that can be prescribed for dissociative disorders, anxiolytics or antidepressants are usually recommended, each of which may be more or less effective. Your doctor may prescribe fluoxetine, clomipramine, or clonazepam for you.
- Just remember that if you start taking a drug, you must not stop taking it without first consulting your doctor.
- Avoid the consumption of drugs and alcohol while taking anxiolytics and antidepressants.
- Do not take a higher dose than indicated in the package insert.
Advice
- The mind needs time and rest to overcome depersonalization, so worry and stress only make symptoms worse.
- Do some thorough research on depersonalization. By learning more about this disorder, you will be able to deal with it more effectively and defeat it.
