A symptom of depersonalization is that a person feels like they are watching themselves from outside of their body.Depersonalization is similar to derealization in that a person may feel detached from their physical body as if they are observing it as an outsider and their sense of self may seem distorted.Their senses may feel numb.About 25% of people experience brief episodes of depersonalization at some point in their lives, but for others, it is a chronic, disturbing feeling.If you are suffering from chronic depersonalization that is interfering with your work, daily activities, or relationships, you should immediately contact a doctor.
Step 1: Accept the feeling of depersonalization.
The feeling of depersonalization fades over time.You should remind yourself that the feeling is temporary.Depersonalization will have less control over you.Remember that the feeling went away when you told yourself, "I feel weird right now, but I am OK."
Step 2: You should focus on your immediate surroundings.
Take notice of the temperature, the sound you are making, and the things around you.Turn on a fan or write with a pen if you want to.The feeling of depersonalization will be lessened by this.During intense depersonalization moments, you can carry around a furry item to touch.Make a mental list of things you see, hear, and feel.It is possible to listen to music.If you want to avoid any music that may increase anxiety or sadness, aim for your favorite tunes that give you positive feelings.Music therapy can reduce anxiety, depression, and even depersonalization, all of which can be present in chronic cases of mental illness.
Step 3: Take in the people around you.
If you are having a conversation, start it or get back into it.This will allow you to be in the present moment.Text or call a friend or family member if you are alone.You don't have to tell others about your depersonalization.Many people have experienced depersonalization, so if you feel comfortable, talk about your feelings with a friend.
Step 4: Practise breathing.
Your body goes into "fight or flight" mode when you feel anxious.Deep breathing can help you relax.Lying on your back is the best way to practice breathing.Place a pillow under your knees for support.Place one hand on your chest and one below your rib cage.Take a deep breath through your nose.The stomach should push your lower hand out.To make sure your chest is not moving, tighten your stomach muscles and exhale the breath through your pursed lips.Do it again.If you are in a group and need to practice deep breathing, go to the bathroom or another private area.If you notice yourself feeling anxious or disconnected, you can breathe in this way for about 10 minutes a day.
Step 5: Fight negative thoughts.
Feelings of depersonalization can make you feel crazy, like you are not in control, or even cause you to stop breathing.Positive statements such as "I'm going to be ok" can be used to combat negative thoughts.I will take a break.I will be fine if I feel like I am not real.These feelings will go away even though I don't like them.I'm present in this moment.
Step 6: There is time to engage in positive activities.
Playing the guitar is one of your hobbies.When you find yourself experiencing more anxiety or depersonalization, try to do it often.This will help reduce instances of depersonalization and prevent moments of severe anxiety.Taking time out for quiet or pulling aside a few minutes everyday to take part in an activity you enjoy is stress management.
Step 7: It's important to exercise regularly.
Exercise helps relieve feelings of being "un-real" because depersonalization is associated with anxiety and depression.If you want to relieve stress, start jogging, engage in daily walks, or find another type of physical activity.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.
Step 8: Get enough sleep.
Maintaining a regular sleep regimen of about 8 to 9 hours per night is important for depersonalization and relief of anxiety.The link between sleep and anxiety is a two-way street, in which not managing one causes a problem in the other.If you practice good sleep hygiene, you will be able to fend off feelings of depersonalization.Coffee and alcohol can cause anxiety and keep you up at night.A nightly routine includes relaxing activities such as reading, listening to soothing music, or meditating.Only the bedroom can be reserved for sleep and relaxation.All electronics need to be shut down one hour before bed.
Step 9: You can find a therapist.
If you're having a hard time with your daily life because of your feelings of depersonalization, you need to talk to a medical professional.Depersonalization disorder can be treated with many different types of therapy.Ask the therapist what type of counseling they provide and which one is right for you.Treatments for depersonalization include cognitive therapy, behavioral therapy and psychodynamic therapy.
Step 10: As necessary, attend therapy frequently.
The severity of your depersonalization will affect this.In severe cases, some people attend therapy daily.Your doctor will tell you how often to go to therapy.If you skip out on therapy sessions, you won't get the help you need.If you don't have a scheduled appointment and feel like you need help, call the emergency number.The National Suicide Prevention Hotline can be reached if you are suicidal.
Step 11: You should keep a diary of your symptoms.
This will allow you to communicate about your depersonalization.If you have any attacks, write down where and when they happened, and record your thoughts at the time.Bring these records to therapy sessions as a reference if you feel comfortable.If the symptoms of your depersonalization overlap with those of another illness, be sure to take note.Mental illness such as schizophrenia, depression, and post-traumatic stress disorder can be associated with depersonalization.If you are avoiding friends, family, work or activities that you once enjoyed because of your symptoms, tell your doctor as this could indicate a larger problem or a co-morbid disorder.
Step 12: If necessary, take medication.
Anti-anxiety medication and antidepressants are commonly prescribed, with varying degrees of success, even though there is no specific medication for dissociative disorders.fluoxetine, clomipramine, and clonazepam can be prescribed by your doctor.Don't stop taking medication without consulting your doctor.Drugs and alcohol should not be used when taking anti-depressants.Don't take more medication than your doctor tells you to.