How to Overcome Depersonalization Disorder

Depersonalization disorder, also known as derealization or dissociation, is a psychological condition where an individual feels disconnected from their own body, as if observing themselves from the outside. People experiencing this disorder might feel that their perceptions are not functioning correctly, or even that their memories seem unreal. While some may face short episodes of depersonalization during different stages of life, for many, it becomes a persistent and distressing experience. If you suffer from chronic depersonalization that disrupts your work, daily activities, or relationships, or if you feel emotionally unstable, it is essential to seek professional help immediately.

Acknowledge and accept the feelings associated with depersonalization. The sensations often pose no harm and tend to fade over time. Remind yourself that while the experience can be unpleasant, it is temporary. This mindset can help reduce its impact on you.

• Say to yourself: 'This feeling will pass.'
• Say to yourself: 'I feel strange right now, but I’m still okay.'
• Reflect on past experiences of depersonalization and remember that the sensation eventually faded.

Focus on your surroundings in the present moment. Pay attention to the temperature today, the objects around you, and the sounds you can hear. Engage with something nearby, such as turning on a fan or writing with a pen. This will help anchor your mind in the present and reduce the feeling of detachment.

• You can also carry an object that provides a tactile sensation, like sandpaper or a soft item to touch when you experience intense depersonalization.
• Mentally list what you can see, hear, and feel around you.
• If possible, listen to music. Focus on melodies that bring positive feelings rather than songs that increase anxiety or sadness. Research shows that music therapy is highly effective for many psychological conditions, and can significantly reduce anxiety, depression, or agitation—all of which can occur in cases of chronic depersonalization.

Connect with others around you. Start a conversation or return to an ongoing one. This will help bring you back to reality. If you are alone, text or call a friend or family member for a chat.

• You don’t have to share your experience of the disorder with others if you don’t wish to.
• However, some people may understand or have experienced depersonalization themselves; if you feel comfortable, talk about how you’re feeling with a friend when the sensation arises.

Practice diaphragmatic breathing. When you’re anxious, your body enters a ‘fight or flight’ mode. Deep breathing using your diaphragm can interrupt this reaction and help you relax. To practice diaphragmatic breathing, lie on your back with a pillow under your knees to keep your legs bent. Place one hand on your chest and the other just below your rib cage to feel your diaphragm's movement. Breathe deeply through your nose. Feel your belly rise as it pushes your hand up (the hand on your chest should remain still). Tighten your abdominal muscles and exhale through pursed lips, ensuring that your chest stays still. Repeat.

• If you are in a group of people, ask to step into a restroom or another private space to practice deep breathing.
• You can breathe deeply for 5 to 10 minutes, practicing 3 to 4 times a day whenever you feel anxious or detached.

Challenge negative thoughts. Depersonalization can lead to fears of losing control, going crazy, or even fainting or stopping breathing. Fight these negative thoughts with positive affirmations such as:

• I will be fine. I will relax.
• The feeling of not being real is not dangerous; I will be okay.
• I don’t like this feeling, but it will pass.
• I am present in this moment.

Engage in positive activities to occupy your time. Whether it’s playing guitar, creating a scrapbook, or collecting antiques, find something that helps you relax and focus. Try to make these activities a regular part of your routine, especially when you feel anxious or detached. This can help prevent overwhelming anxiety and reduce the likelihood of depersonalization.

• Practice daily stress management, even if it means setting aside time for quiet reflection or engaging in your favorite hobby for a few minutes each day.

Exercise regularly. Since depersonalization is often linked to anxiety and depression, physical activity is a great way to alleviate feelings of unreality. Exercise boosts your confidence, reduces stress, and helps you manage anxiety. Take daily walks, jog lightly, or engage in any physical activity that helps reduce tension.

• Scientists have found that a neuropeptide called galanin is released during and after exercise, which protects nerve endings in the prefrontal cortex, aiding emotional regulation and stress relief.

Ensure you get enough sleep. Maintaining a consistent sleep schedule of 8 to 9 hours each night is crucial for reducing anxiety and overcoming depersonalization caused by stress. Sleep and anxiety/stress are interconnected, so failing to manage one can worsen the other. Establishing a healthy sleep routine ensures you get enough rest, allowing you to combat the feelings of detachment.

• Avoid caffeine and alcohol as they can exacerbate anxiety and disrupt sleep.
• Develop a relaxing pre-sleep routine, such as reading, listening to soft music, or meditating.
• Reserve your bedroom solely for sleep and relaxation. Avoid using electronic devices at least an hour before bed.

Find a therapist. If your sense of detachment is impacting your life, you should seek medical advice. There are several therapeutic approaches for treating depersonalization disorder. When looking for a therapist, inquire about the types of counseling services they offer and which method would be most suitable for you. Common treatments include:

• Cognitive therapy - focusing on altering thoughts surrounding feelings of unreality.
• Behavioral therapy - helping you develop strategies to distract from depersonalization symptoms.
• Psychodynamic therapy - addressing painful feelings and experiences that lead to the desire to disconnect from yourself and reality.
• Grounding techniques - similar to the above methods, these strategies use your five senses to help you reconnect with yourself and your surroundings.
• If you feel your therapist isn’t helping, you may consider seeking a different professional.

Attend therapy sessions regularly. The frequency of your therapy sessions will depend on the severity of your condition. Some individuals may attend sessions monthly, weekly, and in more severe cases, daily. Your doctor will determine the appropriate frequency for your therapy.

• Skipping sessions will prevent you from receiving the necessary support; always attend scheduled appointments.
• If you haven’t scheduled an appointment but feel the need for urgent help, call 911 (USA) or 115 (Vietnam).
• If you are contemplating suicide, contact the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) in the USA, or 115 (Vietnam).

Keep a journal of your symptoms. This will help you greatly in describing your depersonalization disorder. Record the location and time when you experience symptoms and include as many details as possible, such as the thoughts you had at that moment. If you feel comfortable, share these notes with your therapist or bring your journal to therapy sessions for reference.

• Make sure to note if the depersonalization symptoms coincide with those of other disorders. Depersonalization often occurs alongside severe mental health conditions such as schizophrenia, depression, and post-traumatic stress disorder. Let your doctor know if you’re withdrawing from friends, family, work, or activities you once enjoyed due to these symptoms, as this could be related to a more serious condition or an additional disorder.

Take medication if necessary. Although no medication is specifically designed for dissociative disorders, anti-anxiety or anti-depressant medications are commonly prescribed with varying degrees of success. Your doctor may prescribe fluoxetine, clomipramine, or clonazepam.

• Remember that if you start taking medication, never stop using it without consulting your doctor.
• Avoid stimulants and alcohol while taking anti-anxiety or anti-depressant medications.
• Never take more medication than what your doctor has prescribed.