This is what happens in DPDR which stands for Depersonalization-Derealization.✨Depersonalization can feel like you’re viewing yourself from outside your body, as if you’re watching yourself in a film, you can feel detached from your thoughts and feelings.
✨Derealization is a feeling that the world around you is not real, like you’re in a dream. Things seem distorted, foggy, or like you’re in a daze.
✨DPDR is linked with many mental health conditions: anxiety, trauma, depression, stress/burnout, substances, and sensory overload.
Here are 6 things that can help:
1️⃣ Use your senses to reconnect with yourself and your surroundings. Look around and name five things you see, touch four things, smell three things, taste two things, and focus on one thing you can hear.
2️⃣ Find an object you can hold in your hand that has an interesting texture, temperature, weight, or another distinctive feature. Pay close attention to this object, describe it to yourself, and notice the physical sensations it creates when you hold it.
3️⃣ Splash cold water on your face or hold ice cubes.
4️⃣ Practice slow deep breathing to help activate your body's relaxation response. Breathe in slowly through your nose for a count of four, hold for a few counts, then exhale slowly through your mouth for a longer count of six. Repeat this up to 5 times.
5️⃣ Play a familiar song that you like and sing along to it; this can help refocus your thoughts and ground you back in the moment.
6️⃣ Remind yourself that DPDR is a temporary state and you've gotten through it before and it will pass again. Use calming affirmations like “this feeling will pass," “I can cope with this," or "I'm safe."
If your DPDR is caused by anxiety, then see my book 📚 Ten Times Calmer for a comprehensive guide on overcoming anxiety problems. If your DPDR is caused by something else, or you’re struggling to cope, please consider reaching out for professional help via your GP.
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