middleportal.com – Derealization is a symptom of depersonalization-derealization disorder, a mental condition that can make you feel detached from yourself or your surroundings. It’s like living in a dream or watching a movie of your life. Familiar places, people, and objects may become unrecognizable, and you might experience emotional numbness or a disconnection from your feelings. While derealization can significantly impact your daily functioning and quality of life, there are strategies you can employ to stop derealization and cope with its effects.
Talk Therapy: Unraveling the Underlying Causes
The main treatment for depersonalization-derealization disorder is talk therapy, also known as psychotherapy. Through talk therapy, you can gain a deeper understanding of the causes of your symptoms, challenge distorted thoughts, and develop coping skills. Two types of talk therapy that have proven effective for this disorder are cognitive behavioral therapy (CBT) and psychodynamic therapy.
CBT focuses on identifying and changing negative thinking patterns and behaviors that contribute to derealization. By challenging these thoughts, you can gradually regain a sense of reality and control over your experiences. On the other hand, psychodynamic therapy delves into exploring the unconscious conflicts and emotions that underlie your symptoms, helping you gain insight into the roots of your derealization.
Ground Yourself: Engage Your Senses
When you find yourself experiencing derealization, grounding techniques can help bring you back to reality. Utilizing your five senses can serve as an anchor to the present moment. For instance, you can play loud music to engage your sense of hearing, hold something very cold to stimulate your sense of touch, smell something strong to activate your sense of smell, taste something sour to awaken your sense of taste, or look at something bright to engage your sense of sight. These sensory stimuli can help you snap out of the unreal feeling and reconnect with your body and surroundings.
Distract Yourself: Shifting Your Focus
Another effective strategy to stop derealization is to distract yourself with activities that require your attention and concentration. Engaging in puzzles, games, reading books, or exercising can redirect your focus away from obsessing about your unreal experiences and bring you into the present moment. By immersing yourself in these activities, you can find relief from the overwhelming sensations of derealization.
Address Negative Feelings: Confronting the Underlying Emotions
Derealization can often be a coping mechanism for overwhelming or unpleasant emotions, such as anxiety, depression, anger, or guilt. However, avoiding these emotions can exacerbate them and prolong your symptoms. It is crucial to address the negative feelings that trigger or accompany your derealization. This can be achieved by confiding in someone you trust, writing in a journal, practicing relaxation techniques, or seeking professional help. By confronting and processing these emotions, you can begin to break free from the grip of derealization.
Left untreated, depersonalization-derealization disorder can persist for years, significantly impacting your personal, social, and professional life. However, with the right treatment and support, many individuals experience improvement in their symptoms within a few months. If you suspect that you may be experiencing this disorder, it is essential to consult with a medical professional for guidance and support.
Remember, the information provided here does not constitute medical advice or diagnosis. It is always best to seek professional help to receive an accurate assessment and appropriate treatment for your specific situation.
