How to overcome Depersonalization – Derealization?
Depersonalization can be a distressing and disorienting experience, but there are steps you can take to overcome it. The first step is to acknowledge and accept your experience without judgment. It’s important to talk to a mental health professional who can help you understand and manage your symptoms. Engaging in grounding exercises, such as deep breathing and mindfulness, can help bring you back to the present moment. Building a strong support network of friends and family members who understand and support you can also be helpful.
In this blog, we will explore depersonalization. How to overcome it and what are the causes and symptoms of depersonalization?
What is Depersonalization?
Depersonalization is a mental health condition in which a person feels disconnected from their thoughts, feelings, and sense of identity. They may also feel as if they are observing themselves from outside of their body, or as if things around them are not real. This condition can be distressing and can interfere with a person’s daily functioning.
It is often associated with anxiety, depression, and trauma. Treatment may include therapy, medication, and other support to help the individual manage and cope with their symptoms.
Can Depersonalization be cured?
Depersonalization is a complex and individual experience, and there is no one-size-fits-all approach to treating it. However, many people find relief from Depersonalization through various forms of therapy, such as cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), and mindfulness-based therapies.
Medication may also be prescribed in certain cases to help manage symptoms, although it is not considered a cure for Depersonalization.
It is important for individuals experiencing Depersonalization to seek out professional help and work with a mental health provider to determine the best course of treatment for their specific needs. With proper support and guidance, many people find that their symptoms of Depersonalization improve over time.
What are the symptoms of Depersonalization/ Derealization?
Depersonalization and derealization are dissociative experiences that can be part of a larger category of mental health issues. It’s important to note that experiencing occasional moments of depersonalization or derealization is relatively common and may not necessarily indicate a mental health disorder.
However, when these experiences become persistent and interfere with daily functioning, they may be indicative of this disorder or other mental condition.
Depersonalization Symptoms:
- Feelings as although one’s body or self is detached or unreal.
- A sense of observing oneself from outside the body.
- Feeling like an automation or robot with no control over action.
- Lack of emotional connection with oneself.
Derealization Symptoms:
- Feelings as although the external world is unreal or distorted.
- Distorted perception of time or space.
- Objects or people may appear distorted or unfamiliar.
- Feeling like the environment is artificial or dreamlike.
General Symptoms:
- Emotional numbness or a sense of emotional detachment.
- Difficulty connecting with others on an emotional level.
- Memory difficulties, particularly regarding specific events during the period of depersonalization or derealization.
- Anxiety or panic attacks may co-occur.
Impact on Daily Life:
- Impaired ability to perform daily tasks due to the overwhelming nature of the experiences.
- Social withdrawal as a result of difficulty connecting with others emotionally.
- Impact on work or school performance.
What are the Causes of Depersonalization?
There are a few different factors that can contribute to the development of depersonalization. Some potential causes include:
Psychological factors: Certain psychological conditions, such as anxiety disorders, depression, PTSD, and dissociative disorders, can contribute to depersonalization. Stress, trauma, and emotional distress can also trigger episodes of this disorder.
Substance abuse: The use of certain drugs, including marijuana, hallucinogens, and certain prescription medications can trigger depersonalization symptoms.
Physical health issues: Some medical conditions, such as migraines, epilepsy, and neurological disorders, can contribute to derealization. In some cases, depersonalization may be a side effect of a broader medical condition.
Sleep deprivation: Lack of sleep and disrupted sleep patterns can contribute to feelings of detachment from oneself.
Personality traits: Some individuals may be more prone to depersonalization due to certain personality traits, such as being highly sensitive or having a tendency to disengage from their emotions.
Treatment and Prevention of Depersonalization-Drealization
Treatment for depersonalization can vary based on the underlying causes and individual needs. It’s important to consult with a mental health professional for a personalized approach. Here are some general considerations.
Treatments:
Psychotherapy (Talk Therapy):
- Cognitive-Behavioral THERAPY (CBT): CBT can help individuals identify and challenge distorted thought patterns and develop coping strategies.
- Mindfulness-Based- Based Therapies: Mindfulness techniques may help individuals ground themselves in the present moment.
Medications:
- There is no specific medication approved solely for depersonalization disorder, but medications such as selective serotonin re-uptake inhibitors(SSRIs) or benzodiazepines may be prescribed in some cases.
Addressing Underlying Condition:
- Treating any underlying mental health conditions, such as anxiety or depression. Can sometimes alleviate symptoms of depersonalization.
Prevention:
- Stress Management: Developing effective stress management techniques: such as relaxation exercises, deep breathing, or meditation may help prevent depersonalization episodes.
- Healthy Lifestyle: Regular exercise, a balanced diet, and adequate sleep contribute to overall mental well-being and may help prevent the exacerbation of depersonalization symptoms.
- Avoid Substance Abuse: Substance abuse, including alcohol and recreational drugs, can worsen depersonalization symptoms. Avoiding substance use can be crucial for prevention.
- Psychoeducation: Understanding the condition and triggers can empower individuals to recognize and manage symptoms early on.
- Regular Mental Health Check-ups: Regular check-ups with a mental health professional can help monitor mental well-being and address any emerging issues before they escalate.
How to Overcome Depersonalization? 10 Strategies:
Coping with Depersonalization can be challenging, but here are 10 Strategies that may help.
Mindfulness and Grounding Techniques: Engage in mindfulness exercises and grounding techniques to bring your focus back to the present moment. This may include deep breathing, paying attention to your senses, or describing your surroundings.
Establish a Routine: Create a structure daily routine to provide a sense of stability and predictability. Having a schedule can help ground you in reality and reduce feeling of detachment.
Physical Exercise: Regular physical activity has been shown to have positive effects on mental health. Exercise releases endorphins, which can improve mood and reduce symptoms of detachment.
Healthy Lifestyle: Ensure that you maintain a balanced and nutritious diet, stay hydrated, and get adequate sleep. Physical well-being is closely tied to mental well-being.
Therapy: Consider seeking professional help from a therapist or counsellor who specializes in depersonalization . Cognitive -behavioral therapy (CBT) and mindfulness-based approaches can be particularly effective.
Social Support: Connect with friends and family members who are understanding and supportive. Share your experiences and feelings with those you trust, and consider joining support groups where you can relate to others who may be going through similar challenges.
Limit Substance Use: Reduce or eliminate the use of substances that may contribute to depersonalization, such as alcohol, recreational drugs, or excessive caffeine. Substance use can exacerbate symptoms.
Journalism: Keep a journal to document your thoughts and experiences. Reflecting on your day and expressing your emotions can help you gain insights into triggers and coping mechanisms.
Artistic Expression: Engage in creative activities such as art, music, or writing. Expressing yourself through art can be a powerful way to connect with your emotions and regain a sense of self.
Educate Yourself: Learn more about depersonalization to understand its nature and causes. This knowledge can empower you and demystify some of the experiences you may be going through. However, it’s essential to balance learning with self-compassion and not self-diagnose excessively.
Final Thoughts
In overcoming depersonalization, it is crucial to embark on a journey of self-discovery and self-compassion. Embrace the process of understanding your emotions, thoughts, and experiences without judgment. Cultivate mindfulness and grounding techniques to reconnect with the present moment, gradually bringing you back to a sense of authenticity and connection with yourself. Seek support from trusted friends, family, or professionals who can offer understanding and guidance. Remember, healing is a gradual process, so be patient and kind to yourself.
By fostering self-awareness, practicing self -care and building a support system, you can reclaim a sense of personal identity and navigate your way toward a more fulfilling and grounded existence.
References
Dissociative disorders (n.d.) [Fact sheet].
https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Dissociative-Disorders
Dyrebye LN, et al. (2017). Healthy exercise habits are associated with lower risk of burnout and higher quality of life among U.S. medical students.
https://www.ingentaconnect.com/content/wk/acm/2017/00000092/00000007/art00046
Eye-movement desensitization and reprocessing therapy (EMDR) (n.d.).
https://www.apa.org/ptsd-guideline/treatments/eye-movement-reprocessing
Kobayashi H, et al. (2019). Combined effect of walking and forest environment on salivary cortisol concentration.
https://www.frontiersin.org/articles/10.3389/fpubh.2019.00376/full
Krause-Utz A, et al. (2017). Dissociation and alterations in brain function and structure: Implications for borderline personality disorder.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5283511/
Linnemann A, et al. (2015). Music listening as a means of stress reduction in daily life.
https://pubmed.ncbi.nlm.nih.gov/26142566/
Nook EC, et al. (2017). A linguistic signature of psychological distancing in emotion regulation.
https://psycnet.apa.org/record/2017-02487-001
Swamy G. (2020). A blueprint for healing from depersonalization.
https://www.nami.org/Blogs/NAMI-Blog/January-2020/A-Blueprint-to-Healing-From-Depersonalization
Dissociative disorders (n.d.) [Fact sheet].
https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Dissociative-Disorders
Dyrebye LN, et al. (2017). Healthy exercise habits are associated with lower risk of burnout and higher quality of life among U.S. medical students.
https://www.ingentaconnect.com/content/wk/acm/2017/00000092/00000007/art00046
Eye-movement desensitization and reprocessing therapy (EMDR) (n.d.).
https://www.apa.org/ptsd-guideline/treatments/eye-movement-reprocessing
Kobayashi H, et al. (2019). Combined effect of walking and forest environment on salivary cortisol concentration.
https://www.frontiersin.org/articles/10.3389/fpubh.2019.00376/full
Krause-Utz A, et al. (2017). Dissociation and alterations in brain function and structure: Implications for borderline personality disorder.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5283511/
Linnemann A, et al. (2015). Music listening as a means of stress reduction in daily life.
https://pubmed.ncbi.nlm.nih.gov/26142566/
Nook EC, et al. (2017). A linguistic signature of psychological distancing in emotion regulation.
https://psycnet.apa.org/record/2017-02487-001
Swamy G. (2020). A blueprint for healing from depersonalization.
https://www.nami.org/Blogs/NAMI-Blog/January-2020/A-Blueprint-to-Healing-From-Depersonalization
Dissociative disorders (n.d.) [Fact sheet].
https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Dissociative-Disorders
Dyrebye LN, et al. (2017). Healthy exercise habits are associated with lower risk of burnout and higher quality of life among U.S. medical students.
https://www.ingentaconnect.com/content/wk/acm/2017/00000092/00000007/art00046
Eye-movement desensitization and reprocessing therapy (EMDR) (n.d.).
https://www.apa.org/ptsd-guideline/treatments/eye-movement-reprocessing
Kobayashi H, et al. (2019). Combined effect of walking and forest environment on salivary cortisol concentration.
https://www.frontiersin.org/articles/10.3389/fpubh.2019.00376/full
Krause-Utz A, et al. (2017). Dissociation and alterations in brain function and structure: Implications for borderline personality disorder.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5283511/
Linnemann A, et al. (2015). Music listening as a means of stress reduction in daily life.
https://pubmed.ncbi.nlm.nih.gov/26142566/
Nook EC, et al. (2017). A linguistic signature of psychological distancing in emotion regulation.
https://psycnet.apa.org/record/2017-02487-001
Swamy G. (2020). A blueprint for healing from depersonalization.
https://www.nami.org/Blogs/NAMI-Blog/January-2020/A-Blueprint-to-Healing-From-Depersonalization
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