Feeling detached from yourself or your surroundings, as if you’re watching your life from the outside, is a sign of depersonalization. It’s more than just a fleeting sense of dissociation that we all may experience at times; it can disrupt your day-to-day life and mental health. Depersonalization can feel overwhelming, but the good news is that there are effective ways to manage it.
In this guide, we’ll explore what depersonalization is, its symptoms, causes, and offer 10 practical ways to stop depersonalization.
What is Depersonalization?
Depersonalization is a dissociative disorder characterized by feeling detached from your thoughts, body, or emotions. It can make you feel as if you’re living in a dream, watching yourself from a distance, or not in control of your actions. Alongside derealization (feeling disconnected from the world around you), depersonalization is part of a larger disorder called Depersonalization-Derealization Disorder (DPDR).
Symptoms of Depersonalization
Common symptoms include:
- Feeling like you’re observing yourself from the outside
- A sense of being emotionally numb or robotic
- Difficulty connecting with your own thoughts and feelings
- Feeling as though the world around you is unreal or distorted
- Anxiety and depression, often linked to the detachment
Causes of Depersonalization
Depersonalization can be triggered by:
- Stress or trauma: Experiences of trauma, such as accidents or abuse, can lead to dissociative symptoms.
- Mental health conditions: Anxiety, depression, and PTSD are closely linked to depersonalization.
- Substance abuse: Drugs like marijuana, LSD, or alcohol can contribute to feelings of detachment.
- Sleep problems: Poor sleep or chronic fatigue can increase dissociation.
- Personality traits: Some people are more prone to dissociative experiences due to certain personality traits or genetic factors.
How to Stop Depersonalization: 10 Practical Ways
1. Acknowledge the Feeling
The first step is to recognize and accept that you are experiencing depersonalization. Understand that while the feeling may be distressing, it is not dangerous. Acknowledging this can reduce panic and allow you to focus on managing the symptoms.
2. Practice Stress Management
Stress is a major trigger for depersonalization. Engage in activities that lower your stress levels, such as:
- Exercise
- Yoga or meditation
- Getting adequate sleep Establishing a consistent sleep routine can significantly reduce dissociative symptoms. According to the Centers for Disease Control (CDC), maintaining a regular sleep schedule is essential for stress management .
3. Engage in Talk Therapy
Therapy, particularly Cognitive Behavioral Therapy (CBT), can help you understand your triggers and develop coping strategies. A mental health professional can guide you in addressing the root causes of your depersonalization, providing you with tools to regain control.
4. Stay Present in Your Surroundings
Grounding techniques can help pull your mind back to reality. Focus on sensory details what you see, hear, touch, and smell. Engaging with your environment brings your attention back to the present moment, reducing the detachment.
5. Avoid Alcohol and Drugs
Substance use can worsen depersonalization, so it’s important to avoid alcohol and drugs. These substances can intensify feelings of dissociation and prevent recovery. Seek medical advice if you need help quitting.
6. Practice Mindful Breathing
Deep breathing exercises are an excellent way to calm your body and mind. Mindful breathing helps counter the stress response associated with depersonalization. Take slow, deep breaths to calm your nervous system, promoting relaxation and reducing anxiety .
7. Talk to Loved Ones
Opening up to family and friends can reduce feelings of isolation. Sharing your experiences with those you trust can help ease anxiety, making you feel more connected to yourself and your emotions.
8. Listen to Music
Music has a unique ability to shift your focus and emotions. Choose calming or uplifting music that helps you relax and stay grounded. Experts suggest that music can help distract your mind from intrusive thoughts and reduce the symptoms of depersonalization .
9. Distract Your Mind with Reading
Reading can provide a healthy distraction from depersonalization. Immerse yourself in a book to help quiet intrusive thoughts and shift your focus away from your symptoms. Whether it’s fiction or nonfiction, a good book can keep your mind engaged and present.
10. Consider Medication
In some cases, medication may be helpful, particularly if you’re experiencing anxiety or depression alongside depersonalization. While there isn’t a specific drug for DPDR, antidepressants or anti-anxiety medications can alleviate some of the underlying mental health issues that contribute to depersonalization .
The Takeaway
Depersonalization can be distressing, but it is manageable with the right techniques and professional support. By acknowledging the symptoms and using coping strategies such as stress management, therapy, mindfulness, and reaching out to loved ones, you can regain control. If symptoms persist, don’t hesitate to seek professional help or explore medication options.
If you’ve been struggling with depersonalization for a while, it’s important to remember that you are not alone, and help is available. Reach out to a therapist to discuss your options and begin your journey to recovery.