How to stop derealization simple strategies to combat derealization and recover control of your reality. Find effective ways to cope with the situation and improve your quality of life.

Desrealization, a dissociative symptom that usually accompanies anxiety disorders or traumas, can be an overwhelming and distressing experience. It is characterized by a sensation of distancing the environment, as if the outside or surrealist world. If you are struggling against derealization, it is essential that you know that there are strategies and techniques that can help you relieve their symptoms and return the feeling of normality to your daily life.

1. Grounding Techniques

When derealization is experienced, grounding techniques can be very effective to reconnect with reality. They consist of using the senses to return attention to the present time:

• The view: focus on the details of your environment. Look at the colors, shapes and textures of the objects that surround you.
• The ear: pay attention to your surroundings. Listen to the rhythm of your breathing or the noise that surrounds you.
• Touch: perform activities that involve tactile sensations, such as holding a comforting object, giving a hot shower or supporting the feet firmly on the ground.
• Taste and smell: savor your favorite food or drink paying attention to flavors and aromas.

Note: The objective of grounding techniques is to divert the attention of dissociative experience at present. Practice these techniques regularly to increase their effectiveness.

2. Self-Care and Stress Management

Often, stress and fatigue can trigger or worsen derealization. Adopting sel f-care practices and effective stress management strategies can help reduce the frequency and intensity of derealization episodes:

1. Make sure it sleeps enough every night. Establish a relaxing routine when bedtime and create a comfortable sleeping environment.
2. Practice physical exercise regularly, such as walking, running or doing yoga. Exercise is not only beneficial for general wel l-being, but also helps reduce stress levels.
3. Practice relaxation techniques, such as deep breathing exercises, meditation or progressive muscle relaxation.
4. Consider seeking the support of a therapist or advisor specialized in anxiety disorders and problems related to traumas. They can guide you and help you develop specific coping strategies for your situation.

Note: Taking care of physical and mental health is essential to control the symptoms of desertation. Putting sel f-care activities and stress reduction techniques can contribute to relieve lon g-term symptoms.

How to Stop Derealization: Understanding the Basics

An important aspect that must be taken into account when dealing with derealization are the possible underlying causes. Desrealization can occur as a symptom of various conditions, such as anxiety disorders, depression, pos t-traumatic stress disorder and even certain medical conditions such as migraines or epilepsy. Identifying and addressing the fundamental cause of derealization is crucial to find an adequate treatment plan.

Common Techniques to Stop Derealization:

1. Ring techniques: rooting techniques imply the active participation of the senses to return to reality. Focusing on what surrounds us, such as the texture of an object or the sounds of the environment, can help us to anchor at the present time.
2. Deep breathing: Deep breathing exercises can help relieve symptoms of derealization by promoting relaxation and reducing anxiety. Breathing slowly and deeply and concentrating on the feeling of breathing can help recover the feeling of calm.
3. Physical activity: performing physical activity, such as taking a walk or practicing yoga, can help divert attention from derealization and direct it towards the body and its sensations. Exercise can also release endorphins, which can improve general mood.

In addition to these techniques, people who experience derealization should consider the possibility of seeking professional help if their symptoms persist or interfere significantly in their daily functioning. It is important to remember that the experience of each person with desrealization is unique, and finding the most effective coping mechanisms may require a little trial and error. With appropriate support and strategies, it is possible to stop or control derealization and recover the sensation of connection with reality.

What is Derealization and How Does it Affect You?

Desrealization is usually a symptom of various mental illnesses, such as anxiety disorders, depression, pos t-traumatic stress disorder (PTSP) and dissociative disorders. It can also be the result of substance abuse or certain medications. Although derealization is a common response to stress or trauma, persistent and recurring episodes may indicate an underlying condition that requires medical care.

DESREATION IS CHARACTERIZED BY

1. A distorted perception of reality, which leads to feelings of detachment.
2. Feeling of being an observer rather than an active participant in one’s life.
3. Emotional numbness or decreased ability to experience pleasure.
4. Difficulty concentrating or focusing on tasks
5. Feeling disconnected from your own body or physical sensations.

It is essential to understand the impact of derealization on a person’s mental health and overall functioning. Symptoms can vary in intensity and duration: some people experience brief episodes, while others may have persistent feelings of detachment. Seeking professional help is crucial for proper diagnosis and treatment of derealization, as it can significantly affect a person’s quality of life.

Recognizing the Symptoms of Derealization

Symptoms of derealization can vary in intensity and duration, and may include:

• Sensation of distance from oneself, as if one were observing oneself from outside the body
• Feeling of disconnection from the environment, objects or people
• Difficulty perceiving the physical reality of objects or the environment
• Perceiving the world as surreal, artificial, or distorted
• Emotional insensitivity or blunted responses

It is important to note that derealization is not simply daydreaming or a passing feeling of being “lost.”It is a persistent alteration in perception that can significantly affect a person’s quality of life. If you or someone you know is experiencing these symptoms, it is essential to consult a healthcare professional for an accurate diagnosis and appropriate treatment options.

Coping Techniques for Managing Derealization

1. Grounding exercises: An effective technique for treating derealization is grounding exercises. These exercises help the person refocus on the present moment and reduce the feeling of distance. Some rooting techniques are

• Deep Breathing: Breathing slowly and deeply and focusing on the sensation of inhaling and exhaling can help a person stay in the present moment.
• Sensory stimulation: Engaging with the senses, such as listening to relaxing music, touching different textures, or smelling pleasant aromas, can help bring a sense of reality and presence.
• Physical activity: Performing physical activities such as walking or stretching can help divert attention from derealization and focus it on bodily sensations.

“Grounding exercises can help individuals experiencing derealization by redirecting their attention to the present moment and reducing feelings of detachment.”

2. Self-care: Practicing self-care is essential to managing derealization. This means prioritizing activities that promote relaxation, stress reduction, and overall well-being. Some self-care practices include:

1. Maintain a healthy lifestyle: Eating a balanced diet, getting enough sleep and exercising regularly can contribute to physical and mental well-being.
2. Practice hobbies: Engaging in activities that bring joy and passion, such as painting, reading, or playing music, can help distract the mind from derealization and increase feelings of fulfillment.
3. Practice mindfulness and relaxation techniques: Mindfulness exercises, such as meditation or guided imagery, can help people become more aware of the present moment and reduce anxiety and dissociation.

3. Social support: Seeking support from trusted friends, family or mental health professionals can be decisive in coping with derealization. Talking about experiences and emotions with understanding people can help validate one’s reality and alleviate feelings of isolation. Additionally, therapy or counseling sessions can provide valuable tools and strategies for managing derealization.

Self-Care Strategies to Overcome Derealization

1. 1. Grounding techniques: Grounding techniques are useful for reconnecting with the present moment and reducing feelings of detachment. An effective technique is the “5-4-3-2-1” exercise. Start by identifying five things you can see around you, four you can touch, three you can hear, two you can smell, and one you can taste. This exercise activates your senses and returns you to present reality.

Tip: Keep a small object, like a stress ball or smooth stone, in your pocket. Touching and holding this object when you experience derealization can help you stay grounded.

2. Relaxation techniques: Practicing relaxation techniques can help reduce anxiety and promote a feeling of calm, which can relieve symptoms of derealization. Deep breathing exercises, progressive muscle relaxation and meditation are effective relaxation techniques that can be practiced regularly to control stress and promote a more rooted state.

1. Deep breathing: Sit or lie in a comfortable position. Close the eyes and inspire deeply through the nose, letting the stomach expand. Hold your breathing for a few seconds and then exhale slowly through your mouth. Repeat this breathing pattern several times, concentrating on the feeling of breathing entering and leaving your body.
2. Progressive muscle relaxation: Start for tensioning and then relax each muscle group of the body, starting at the top of the head and going down to the fingers of the feet. Focus on the tension and relaxation sensations of each muscle group and let the tension disappear as each zone progressively relaxes.
3. Meditation: Look for a quiet and comfortable place to sit. Close your eyes and focus your attention on breathing. Let any thought or distraction pass without judging or sticking to him. Concentrate at the present moment and in the sensation of each breath, cultivating a sense of inner peace and relaxation.

3. Healthy lifestyle habits: taking care of your physical and emotional wel l-being can also contribute to reducing symptoms of derealization. Try to maintain a balanced diet, exercise regularly, sleep enough and control stress through healthy coping mechanisms such as writing a newspaper, talking to a trusted friend or practicing hobbies that give you joy.

Establishing a Daily Routine for Stability

Why is a daily routine important?

• A daily routine provides structure and stability to the life of a person, which can be especially beneficial for those who experience derealization.
• Having a predictable schedule helps reduce feelings of uncertainty and anxiety, which are often associated with derealization.
• Following a routine allows people to prioritize and accomplish tasks, which can increase self-esteem and a sense of control over their environment.

By incorporating activities and practices that promote relaxation, mindfulness, and self-care into a daily routine, people may experience a reduction in derealization symptoms.

Creating a personalized daily routine

1. Identify priority activities: Start by listing the activities essential to your well-being, such as work or school commitments, meals, exercise, and sleep. This will give you a foundation to build on the rest of your routine.
2. Assign time slots: Assign specific time slots to each activity in your routine. Try to leave enough time for rest, relaxation and self-care.
3. Incorporate breaks: Breaks are essential to manage stress and avoid overwhelm. Take short breaks between tasks to recharge your batteries and refocus.
4. Include relaxation techniques: Incorporate activities such as deep breathing exercises, meditation, or yoga to promote relaxation and reduce anxiety.
5. Monitor and adjust: Periodically evaluate your routine to ensure that it remains effective in controlling derealization. Make adjustments as necessary to meet your changing needs and circumstances.

Creating and following a daily routine can significantly contribute to stability and well-being when derealization is controlled. By incorporating activities and practices that promote relaxation, mindfulness, and self-care, individuals may experience a reduction in derealization symptoms. It’s essential to remember that each person’s routine may vary, so it’s crucial to customize it to individual preferences and needs.

Seeking Professional Help: Therapy and Medication Options

One of the most effective ways to treat derealization is through psychotherapy. Cognitive behavioral therapy (CBT) is a commonly used approach that focuses on identifying and challenging negative thinking patterns and beliefs. This therapy can help people with derealization better understand their condition and develop coping strategies to manage symptoms. Additionally, exposure therapy, a type of CBT, can be used to gradually expose people to situations that trigger derealization, allowing them to build tolerance over time.

Cognitive-Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is recommended as a first-line treatment for derealization. This type of therapy helps people identify and challenge the negative thoughts and beliefs that contribute to the experience of derealization. By addressing and reforming these cognitive distortions, people can have a better sense of reality and reduce the intensity and frequency of derealization episodes.

Medication may also play a role in treating derealization symptoms, especially in cases where therapy alone is not sufficient. Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), have shown promise in reducing the severity of derealization symptoms. These medications work by increasing the availability of serotonin in the brain, which can help regulate mood and alleviate feelings of detachment and unreality.

Medication Options

It is important to keep in mind that medication should always be prescribed and monitored by a qualified healthcare professional. He or she will evaluate your symptoms and provide you with the most appropriate treatment plan for your specific needs. The combination of therapy and medication under the supervision of a healthcare professional can significantly improve the control of derealization symptoms and contribute to overall recovery.

LikeDislike

Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont