Best tips to get over a depersonalization and derealization

In two previous blog posts, I have written about the experience of depersonalization, as well as derealization.

In this article, I want to help you learn how to overcome these intense and often negative feelings.

Here is what you can do to stop dissociation immediately and in the long term:

Depersonalization and derealization can be challenging experiences, but there are strategies that can help manage and reduce their impact. Here are some tips and tricks that may be helpful:

Try using strong and effective grounding techniques - some of them include:

5-4-3-2-1 method. This is an interesting mind trick that will help you get back to reality. All you have to do is to name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This simple yet effective method works even better if you combine it with deep and slow breathing.

Listen to the music and really focus on it. Maybe it's not a bad idea to take your favorite playlist wherever you go. Focus on the lyrics or the sounds in the song - this will bring you back to the present moment.

Meditation helps some people to reduce dissociative experiences over time. If you are someone who can meditate and enjoy meditation, then know that many people claim that meditating regularly has truly decreased their issues with dissociative mental health issues.

With meditation, you actually learn how to be in the present moment. It can become your natural state of mind. 

Stay away from caffeine and alcohol. These two stimulants can make your depersonalization and derealization worse. Try to cut down on them.

What does your daily routine look like? Having a predictive daily routine also helps with escaping these negative experiences, feelings, and emotions. Maybe planning a day ahead could help you too. It will bring a feeling of safety and that everything is under control. 

Seeking Professional Help If Nothing Helps

If your depersonalization or derealization episodes are getting worse or constantly repeating, consider seeing a therapist or counselor who specializes in dissociative disorders. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can be effective in managing depersonalization and derealization.

Check what to know before your first psychotherapy here. 
 

Knowledge is power. It is important that you understand what is happening to you and what depersonalization and derealization truly are. This will make your anxiety become weaker. 
 

Connect with Others Who Understand You

Surround yourself with emotionally safe people who can understand, and provide help and comfort. If you are feeling alone, remember that you can always come to our website and join our forum. 

*Reducing stress and trying to maintain a healthier lifestyle helps too. Of course, don't forget that recovery from depersonalization and derealization, especially if repeated for a longer period of time, will take time, so stay calm and kind to yourself.  

In some cases, doctors may prescribe medications to help manage symptoms. Always follow medical advice and take medications as prescribed.