Tell yourself, “This feeling will go away. ” Tell yourself, “I feel weird right now, but I am OK. ” Think about any other instances in which you experienced depersonalization, and remember that the feeling went away then, too.
You can also carry around a tactile item, such as sandpaper or something furry, to touch during intense depersonalization moments. Mentally list things you see, hear, and feel around you. If possible, listen to music. Aim for favorite tunes that give you positive feelings, rather than any music that may increase anxiety or sadness. Research shows that music therapy is effective for all sorts of mental illnesses and can significantly reduce anxiety, depression, or agitation, all of which may be present in chronic cases of depersonalization. [5] X Research source file:///C:/Users/User/Downloads/BenzA_2010-1_BODY. pdf
You do not have to reveal your depersonalization to others. At the same time, many people are aware of and have experienced depersonalization; if you feel comfortable, talk about your feelings with a friend as they are happening.
If you are in a group situation, excuse yourself to the bathroom or another private area to practice deep breathing. You can breathe in this rhythmic way for 5 to 10 minutes about 3 or 4 times per day when you notice yourself feeling anxious or disconnected.
I’m going to be ok. I will relax. Feeling like I’m not real isn’t dangerous; I’ll be fine. I don’t like these feelings, but they will go away. I am present in this moment.
Practice stress management daily whether that means taking time out for quiet or pulling aside a few minutes everyday to take part in an activity you enjoy.
Scientists have found that a neuropeptide called galanin, which is released during and after exercise, protects the synapses in the prefrontal cortex and helps our brains with emotion regulation and stress resilience. [10] X Research source
Avoid caffeine and alcohol, as they both can trigger anxiety and keep you up at night. Establish a winding down routine nightly that includes relaxing activities such as reading, listening to soothing music, or meditating. Reserve the bedroom for sleep and relaxation only. And, shut down all electronics at least one hour before bed.
Cognitive therapy- works on changing your thoughts about feeling unreal Behavioral therapy- helps you to develop behavioral strategies to distract yourself from depersonalization symptoms Psychodynamic therapy- aims to resolve painful feelings and experiences that stimulate a need to detach from yourself and reality Grounding techniques- similar to those listed above, these tactics use the five senses to help you feel more connected to yourself and the world around you If you find a certain therapist to be unhelpful, you can always go to a different one.
Skipping out on therapy sessions will prevent you from getting the help you need; attend all scheduled appointments. If you do not have a scheduled appointment and feel like you need immediate help, call 911. If you are suicidal, contact a suicide prevention hotline such as the 988 Suicide and Crisis Lifeline if you’re in the United States, which can be reached by calling or texting 988.
Be sure to take note if the symptoms of your depersonalization overlap with that of another illness. Depersonalization often accompanies serious mental illness such as schizophrenia, depression, and post-traumatic stress disorder. Tell your doctor if you are avoiding friends, family, work or activities that you once enjoyed because of your symptoms, as this could indicate a larger problem or a co-morbid disorder. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Just remember, if you do begin to take medication, never stop taking it without consulting your doctor first. Avoid drugs and alcohol when taking any anti-anxiety or anti-depressant medication. Never take more medication than your doctor prescribed.
