Depersonalization disorder, also known as denial of reality or dissociation, is a dissociative symptom that makes a person feel as if he or she is observing himself from outside his body. People who are depersonalized will lose feelings or even perceive their memories as unreal. It is estimated that one in four people will experience brief depersonalization in their life, but others experience chronic and very disturbing disorders. If you're chronically depersonalized, causing problems with your work, daily activities, relationships, or emotional distress, call your doctor right away.
Step
Method 1 of 3: Learn to Accept Reality
Step 1. Admit and accept that you are depersonalizing
Depersonalization disorder is generally harmless and goes away on its own. To control depersonalization, remind yourself that this distraction makes you uncomfortable only temporarily.
- Tell yourself, "This feeling will pass."
- Or, “I feel uncomfortable right now, but I'm fine.”
- Think of a particular moment when you were depersonalized and remember that at that time, the annoyance went away on its own.
Step 2. Focus on your surroundings
Feel the air temperature, the objects around you, and the sounds you hear. Do something with something nearby, for example: turn on a fan or write with a pen. This method forces the mind to be aware of what you are experiencing right now and reduces depersonalization distractions.
- To combat depersonalization, touch certain objects, for example by gently rubbing your fingertips against sandpaper or a furry doll.
- Say to yourself the things around you that you see, hear, and feel.
- Listen to music, if possible. Choose music that triggers positive feelings, rather than music that increases anxiety or sadness. Research shows that music therapy is very effective in treating mental and emotional disorders, such as anxiety, depression, or restlessness caused by chronic depersonalization.
Step 3. Interact with other people
Invite someone to talk or continue an ongoing conversation so that you are aware of the present again. If you're alone, get someone to chat by texting or calling.
- You don't need to tell others that you are depersonalized.
- Many people are aware of depersonalization disorder and have experienced it. If you feel comfortable, tell a friend how you felt when you were depersonalised.
Method 2 of 3: Coping With Anxiety Depersonalization
Step 1. Practice diaphragmatic breathing
When we feel anxious, our bodies will go into "fight or flight" mode (fight or flight mode). Practice diaphragmatic breathing to control these reactions and relax yourself. Start the exercise by lying on your back while bending both knees supported by a bolster pillow. Place one hand on your chest and the other under your lower ribs to monitor diaphragmatic movement. Inhale deeply and calmly through the nose. Watch your palms above your stomach move up as you inhale (palms on your chest should not move up as well). Inhale your abdominal muscles and exhale through your lips, making sure your chest muscles don't move. Repeat these steps several times.
- If needed, find a quiet place where you can be alone to do diaphragmatic breathing. In addition to lying down, this breathing technique can be done while sitting or standing.
- When feeling anxious or isolated, do diaphragmatic breathing for 5-10 minutes 3-4 times / day.
Step 2. Get rid of negative thoughts
Sometimes, depersonalization makes a person think of himself as crazy, feel unable to control himself, even as if he will pass out or stop breathing. Get rid of these negative thoughts by saying positive things to yourself, for example:
- I'm fine. I feel relaxed.
- I'm still comfortable because feeling unreal isn't anything dangerous.
- This feeling is unpleasant, but it will go away on its own.
- I realized what was going on right now.
Step 3. Make time for positive activities
Choose activities that match your hobbies, for example: playing guitar, painting, or collecting antiques. In order to cope with stress, do activities that you enjoy as often as possible, especially when you are feeling very anxious or depersonalised. This will reduce anxiety levels and prevent the recurrence of depersonalization disorder.
Practice controlling stress every day, for example by enjoying time to relax or doing fun activities
Step 4. Exercise regularly
Depersonalization is usually associated with anxiety and depression. Therefore, exercising is a great way to deal with feelings of "unreal". By exercising, you can increase your self-confidence, relieve tension, and control stress. Start exercising regularly, for example by walking, jogging, or doing other physical activities that can relieve stress.
Scientists have proven that a neuropeptide called galanin will be produced by the body during and after exercise to protect synapses in the prefrontal cortex and help the brain work to control emotions and stress
Step 5. Try to get enough sleep at night
The habit of getting 8-9 hours of sleep a night every day plays an important role in overcoming anxiety and the depersonalization it causes. Sleep and anxiety/stress affect each other. So, the inability to manage one aspect will cause problems in other aspects. Set a sleep schedule to meet your sleep needs so you can cope with depersonalization.
- Do not consume caffeine or alcohol because it will trigger anxiety and make you unable to sleep.
- Make time to relax each night before bed by doing a relaxing activity, such as reading a book, listening to relaxing music, or meditating.
- Use the bed only to sleep or relax. Turn off all electronic devices one hour before bedtime.
Method 3 of 3: Getting Professional Help
Step 1. Consult a therapist
If depersonalization disorder is making it difficult for you to perform daily activities, consult a therapist or mental health professional. When consulting, ask the most appropriate way of counseling and therapy for you because depersonalization disorder can be treated with various therapies, for example
- Cognitive therapy to change thoughts that think you are not real.
- Behavioral therapy that helps you shape certain behaviors to distract from depersonalization symptoms.
- Psychodynamic therapy to deal with suffering and experiences that make you reject yourself and the reality of what is happening.
- Therapy builds awareness. As explained above, this therapy makes you feel more connected to yourself and the life around you by activating all five senses.
- You can find another therapist to get the most appropriate therapy.
Step 2. Follow therapy as needed
The frequency of therapy is determined by how severe the disorder is. Some have to follow therapy once a month, once a week, even every day if the condition is very severe. The therapist will determine the frequency of therapy you should follow.
- You must attend all therapy sessions to get the help you need.
- If you urgently need help, but haven't made an appointment, call 119 immediately.
- If suicidal thoughts arise, immediately call Halo Kemkes service (local code) 500567 or someone you can rely on.
Step 3. Keep a journal to record symptoms of depersonalization
These notes are very helpful in explaining what you are going through. Record where and when you experienced a depersonalization attack in as much detail as possible, including what you were thinking at the time. If you don't mind, show the notes to the therapist or take them with you to a therapy session as a reference.
Make sure you note the same depersonalization symptoms as the other symptoms of the disorder. Depersonalization often accompanies serious mental disorders, for example: schizophrenia, depression, and post-traumatic stress disorder. Explain to the therapist that you are distancing yourself from friends, family members, work, or activities you enjoy because these symptoms could indicate a more serious disorder
Step 4. Take medication, if needed
Taking medication is not an effective way to treat dissociation disorder, but the therapist may prescribe an anxiety reliever or antidepressant that varies widely, such as fluoxetine, clomipramine, or clonazepam.
- If you are taking medication, do not stop before consulting your doctor.
- Don't take drugs or alcohol while you're taking an anxiety medication or antidepressant.
- Do not take more medicine than the prescribed dose.
Tips
- Give your mind time to rest to deal with depersonalization. Anxiety and stress from thinking about this disorder will trigger more severe symptoms.
- Look for complete information to know about depersonalization thoroughly. The more you know, the better you will be at dealing with and overcoming this annoyance.
