Understanding and Coping with Derealisation: A guide for patients
Introduction:
Living with derealisation can be a challenging experience, causing feelings of detachment from reality and a sense of unreality in the world around you. It is essential to remember that you are not alone in this journey. In this blog, I will explore what derealization is, share relatable examples, and provide practical strategies to help manage and cope with it effectively.
What is Derealization?
Derealisation is a dissociative disorder characterized by a temporary alteration in the perception of reality. People experiencing derealization often describe feeling disconnected or as if they are observing their surroundings from a dreamlike state. This condition can be distressing, but it is essential to remember that it is usually a temporary and manageable experience.
Examples of Derealisation:
1. The "Dreamy" Sensation: Imagine feeling as if the world around you is hazy, distant, or surreal, much like a dream. This sensation may make it challenging to feel connected to your environment or the people within it.
2. Visual Distortion: Some individuals may experience visual distortions, such as objects appearing larger or smaller than they actually are, colors appearing more vibrant or dull, or an overall altered perception of depth and distance.
3. Emotional Numbness: Derealisation can sometimes lead to an emotional numbing effect, where it becomes challenging to experience or connect with emotions fully. This can make it harder to engage with and enjoy daily activities.
Helpful Strategies to Manage Derealisation:
1. Grounding Techniques: Engage your senses by focusing on the present moment. For example, try touching different textures, listening to calming music, or using scents that bring you comfort. These activities can help reconnect you to the physical world.
2. Mindfulness and Meditation: Practicing mindfulness and meditation can help you become more aware of your thoughts and feelings without judgment. Guided meditation apps or online resources can provide helpful guidance in this regard.
3. Regular Exercise: Engaging in regular physical activity can help reduce stress levels and improve overall well-being. Activities such as yoga, walking, or dancing can be particularly beneficial in grounding yourself and reconnecting with your body.
4. Seek Support: It is crucial to reach out to a mental health professional who can provide guidance and support tailored to your specific needs. They can help you develop coping strategies, provide psychoeducation, and offer a safe space to discuss your experiences.
5. Self-Care and Stress Management: Prioritize self-care activities that bring you joy and relaxation, such as taking a warm bath, reading a book, spending time in nature, or engaging in hobbies.
6. Managing stress levels through techniques like deep breathing exercises and setting healthy boundaries can also be beneficial.
Causes?
The exact cause of derealisation are not fully understood. It’s believed to be a result of a combination of factors, including:
1. Stress and Anxiety: Derealisation can often be triggered by high levels of stress or anxiety. Intense emotional distress can disrupt the brain's perception of reality, leading to a feeling of detachment.
2. Trauma or PTSD: Individuals who have experienced traumatic events or have post-traumatic stress disorder (PTSD) may be more prone to derealization. Trauma can disrupt the brain's normal processing, leading to a sense of unreality.
3. Substance Abuse: Certain substances, such as hallucinogens, cannabis, or even excessive alcohol consumption, can induce episodes of derealisation. These substances may alter brain chemistry and perception, leading to a temporary disconnect from reality.
4. Depression and other Mental Health Conditions: Derealisation can be associated with other mental health conditions, including depression, anxiety disorders, dissociative disorders, or panic disorder. It can be a coping mechanism or a symptom of these conditions.
5. Sleep Deprivation: Lack of sleep or disrupted sleep patterns can contribute to feelings of derealization. Fatigue can impact brain functioning and lead to distorted perceptions of reality.
It's important to note that while these factors may contribute to derealisation, each individual's experience is unique, and the underlying cause can vary from person to person. If you are experiencing derealisation, it is always recommended to seek professional help to determine the specific factors contributing to your symptoms and develop an appropriate treatment plan.
Will/ can I recover?
Yes, it is possible to recover from derealisation. The duration and course of recovery can vary from person to person, but with appropriate treatment and support, many individuals are able to overcome or significantly reduce their symptoms.
Treatment for derealisation often involves a combination of therapy and medication. Cognitive-behavioral therapy (CBT) is commonly used to help individuals recognise and challenge distorted thoughts and beliefs that contribute to derealisation. It can also help develop coping strategies and relaxation techniques to manage anxiety and stress.
In some cases, medication such as antidepressants or anti-anxiety medications may be prescribed to alleviate symptoms and support recovery. It is important to consult with a mental health professional to determine the most appropriate treatment approach for your specific situation.
Additionally, self-care practices such as maintaining a healthy lifestyle, managing stress levels, getting enough sleep, cold water therapy and engaging in activities that promote relaxation and well-being can also contribute to recovery.
Remember, recovery is a process that may take time and patience. It is important to seek professional help and maintain open communication with your healthcare provider to ensure you receive the support and resources needed for your recovery journey.
How long will it last?
The duration of derealisation can vary from person to person. Some individuals may experience it for a short period, while others may have more persistent or recurring episodes. It is important to note that the length of time can depend on various factors, including the underlying cause, individual circumstances, and the effectiveness of treatment.
For some individuals, derealization may resolve on its own without any treatment. In other cases, therapy and medication can help alleviate symptoms and promote recovery. However, it is important to remember that recovery is a gradual process and may take time.
Online forums, support groups, and communities dedicated to dissociative disorders often feature personal stories of individuals who have overcome derealization. These stories may describe various coping strategies, therapeutic approaches, and lifestyle changes that have contributed to their recovery.
Remember, It's important to note that recovery from derealisation can take time and may involve a combination of different interventions, including therapy, medication, self-help techniques, and lifestyle modifications. Working with a qualified mental health professional who specializes in dissociative disorders can be instrumental in developing an individualised treatment plan.
Remember, derealisation is a common experience that can be managed with the right strategies and support. By implementing grounding techniques, practicing self-care, seeking professional help, and incorporating healthy coping mechanisms into your daily routine, you can gradually regain a sense of connection and control over your reality. Be patient and kind to yourself along this journey, as recovery takes time. You are not alone, and there is hope for a brighter future.
Helpful websites that provide patient support and resources for individuals experiencing derealization:
1. The Depersonalisation & Derealisation Recovery Program: This website offers a comprehensive recovery program specifically designed for those struggling with depersonalization and derealization. It includes resources, articles, and a supportive community forum. Visit: https://depersonalizationrecovery.com/
2. The Derealisation Support Forum: This online forum provides a platform for individuals to connect and share their experiences with derealisation. It offers a safe space for support, advice, and understanding. Visit: https://www.dpselfhelp.com/forum/
3. The Anxiety and Depression Association of America (ADAA): The ADAA provides information and resources on various mental health conditions, including derealisation. Visit: https://adaa.org/
4. The International Society for the Study of Trauma and Dissociation (ISSTD): ISSTD is an organization dedicated to promoting research, training, and support for individuals with dissociative disorders, including derealization. Their website provides educational resources, professional directories, and information on finding support. Visit: https://www.isst-d.org/
Remember, these websites can provide valuable information and support, but it's important to consult with a qualified mental health professional for a comprehensive evaluation and personalised treatment plan.
