Depersonalization:
Overcoming the Feelings of Unreality
When it comes to depersonalization, there is
nothing scarier than feeling detached from your mind
and your body. The feeling that you are an outside
observer of yourself is extremely anxiety provoking.
Oftentimes, it is described as if living in a dream.
This dreamlike state seems hazy, foggy and sometimes
even the color of their world is less vivid as if
you are looking at the world through the bottom of a
glass. Derealization, which is similar to
depersonalization causes the sufferer to feel as if
“nothing is real”.
These feelings are seen most often in various type of anxiety
disorders, panic disorders, clinical depression, and sleep deprivation.
Interestingly enough, some prescription medications, as well as certain
recreational drugs can cause these feelings. As noted by
Philip R. Cohen, M.D.
in the article, "Medication-Associated Depersonalization Symptoms", can
be also caused by the following:
Alcohol, Antihistamines, Antipsychotics,
Anti-Anxiety medications, Benzodiazepines, Caffeine, Carbamazepine, Fluoxetine,
Fluphenazine, Hallucinogens, Indomethacin, LSD, Marijuana,
Metachlorophenylpiperazine, Minocycline, Nitrazepam, and Sodium Pentothal.
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Coping with the symptoms of Depersonalization and Derealization can be quite
difficult especially to someone that is suffering from a disorder such as
anxiety, panic, and/or depression. To someone suffering with these types of
challenges, the symptoms can easily be mistaken for something more serious. Many
interpret their symptoms to mean that they are on the verge of insanity, that
they are losing touch with reality....and others fear they have a more serious
mental illness such as Schizophrenia.
It’s very hard to go about everyday activities without being affected by
these symptoms. Imagine trying to work, drive, grocery shop while feeling
disconnected from your mind and body and like your world is a dreamy fog. That
in itself is enough to provoke more anxiety in anyone. So it is not uncommon to
hear of people avoiding situations because of the way they feel. Sometimes the
feelings of Depersonalization and Derealization alone can bring so much anxiety
that the sufferer experiences panic attacks as a result.
What can you do?
1. First of all, I would highly encourage that you remove
all caffeine and Alcohol from your diet.
2. If you are taking any medications prescribed by your
physician, I would encourage you to see if they are listed on the above list. If
they are, I would encourage you to make an appointment to talk to your doctor
especially if your symptoms are particularly troublesome. There is a good
possibility that there are other medications that may be able to replace what
you are taking that will not cause these symptoms. Your physician will help with
this. Many times people who are on different forms of anti-depressants and
anti-anxiety medications for an anxiety or depressive condition and it’s
important to recognize that sometimes medications can also promote symptoms of
Depersonalization and Derealization.
3. If you are taking over-the-counter medications such as
cold-allergy medications that include antihistamines or decongestants, you might
consider using other forms of self treatment for your condition. More natural
approaches to treat sinus problems may be more beneficial to you.
4. If you are not getting enough sleep. It’s time to get
some! Sleep deprivation can be a big reason why you are experiencing
Depersonalization and Derealization symptoms. Although you hear different
stories about how many hours of sleep is right; Science tells us that anywhere
between 6-9 hours are best. It all depends on you and what feels better for you.
For some, sleeping only 6 hours leaves them exhausted the rest of the day, while
others that sleep this amount feel refreshed and
ready-to-go. Oversleeping is something you want to avoid since this too
can add to the symptoms of Depersonalization and Derealization. Try
experimenting to see how many hours of sleep make you feel your best.
So what can you do if your Depersonalization and Derealization is caused
from an existing anxiety disorder or clinical depression?
MOST IMPORTANTLY!!! You must first recognize that these
symptoms, although distressing, are not dangerous. The truth is that they are
common symptoms for anxiety and depression.
Second, sometimes with anxiety, feelings of Depersonalization and
Derealization are caused by incorrect breathing patterns that lead to
hyperventilation. Believe it or not, one of the many symptoms
of hyperventilation includes “body feeling different or unreal....things
around you seem unreal”, as well as confusion, dizziness,
light-headedness, tingling in hands, feet or face, breathlessness, muscle
stiffness, sweating, dry mouth or throat.
These sensations are caused by breathing more oxygen than necessary. It is
the reduced level of carbon dioxide that is in the blood that causes these
symptoms.
One thing you must know is that breathing has automatic and voluntary
control. This means that when you are not thinking about it, your body maintains
your breathing rate, but when you want to, you have the ability to
change your breathing rate. For example, this ability helps us to hold our
breath underwater.
In order to overcome hyperventilation, you must first be able to recognize
it.
Ask yourself these questions to see if hyperventilation is a probability....
1.Am I breathing too quickly? - the average person takes
approximately 10-12 breaths per minute when at rest. If you are taking more than
this, you want to reduce your breaths. You do this by using the breathing
exercises listed below.
2.Am I breathing too deeply? – when you are breathing too
deeply you feel like your chest is always full of air (over-expanded). Proper
breathing comes from the abdomen not the chest.
If you have determined that you are hyperventilating, you can use a
slow-breathing technique to help correct any improper breathing you
might be doing.
To do this:
1.Sit in a comfortable position.
2.Focus on your breathing.
3.Make sure you are breathing from your stomach.
4.Breathe in slowly through your nose for 3 seconds.
5.Breathe out slowly through your nose for 3 seconds.
6.Be sure to say “relax” to yourself when you are doing this.
7.Continue until symptoms disappear.
This breathing method will produce 10 breaths per minute!!
***Although you might feel uncomfortable using this method. You must realize
that by over-breathing for so long you have developed a habit. Doing things
differently will always feel uncomfortable at first. Practice is very important
in creating a new habit of breathing. Be patient with yourself. It takes time to
learn something new and to master it!
Okay – with all that being said….. what about coping skills?
Dealing with Depersonalization and Derealization comes with some real scary
feelings. People often add second fears and “what if’s” to their already
overwhelming symptoms. This makes things so much worse than they have to be.
They scare themselves creating more anxiety and more panic to the mix. Coping
skills exist and they take some practice to get used to them but I encourage you
to practice everyday. By mastering these skills, you will make things easier on
yourself and bring yourself back to feeling better than you have in a long time.
1. Accept your sensations! – I know it’s very hard to
accept the things that are distressing. We just want them gone already.
However, “by wishing them away, we enable them to stay”!
Accept they are there and do not add any “what if’s” thinking about all the
possibilities for your sensations. Let them exist and don’t make such a big
deal out of it. By making a big deal, you are falsely telling your brain that
there is something to fear, something to dread, something to run from. As you
would conquer your obsessive scary thoughts, you will conquer your
Depersonalization and Derealization. Sometimes it is the obsession of your
thinking that keeps you stuck.
2.Tell yourself the truth! – Remind yourself what you are
feeling and why. They are symptoms! Nothing more, nothing less. Whether they are
from a medication that you are taking, or simply symptoms from chronic anxiety
or depression…they are common symptoms! They are “distressing but not
dangerous”. Positive thought replacement is very important in helping you do
this effectively.
3.Practice being in the “here and now" – Practice
doing things that cause you to participate in life. Give whatever you are
doing your fullest attention. You do this by involving all your senses! Notice
colors, smells, sounds and if someone is talking – give them your fullest
attention. This is a skill that needs a lot of practice, especially since you
are so used to being focused on yourself and how you feel. This skill is about
getting out of yourself and into what is around you!
4.Do something fun that you enjoy – I suppose this is the
best distraction method that I really approve of. Doing something you enjoy and
becoming physically part of it, involving the “here and now”, makes this skill
so worth it. While you work this skill, remind yourself what you love about it
and how it makes you feel.
5.Do Not Avoid anything because of the way you feel –
Avoiding only makes matters much worse. Instead, step out and realize that you
can do whatever you need to do with or without those feelings.
Depersonalization and Derealization are symptoms related to too much stress and
anxiety. It is your brains way of protecting you from “overdrive” by putting
you in “neutral”. I know it’s scary to step out while feeling this way but it’s
very important to do so, but you must do it
while telling yourself the truth about your symptoms.
6.Develop an attitude of determination
– It’s easy to become distracted by the way you feel. It is also easy
to slip back into bad habits of thinking and to scare yourself again and again.
Make sure you do an attitude check everyday. Be determined and realize that you
will have good days and bad days. Remind yourself that as long as you keep up
the work and practice these skills, you will produce some good results. The
truth is you have two choices...and only two choices. You can either
repeat the same old cycle of belief about your Depersonalization and
Derealization or you can do something about it by practicing skills
that will help bring hope and relief to these uncomfortable symptoms. You can
keep worrying about yourself and these feelings or you can move on believing
that there is hope and help for you.
7.Trust others who have “been there and done that”
– Listen to the people who have suffered and have overcome. Trust that when
they tell you their experience that there is the same hope and help for you.
There is much to be learned by listening to others and their personal
experiences.
8.Don’t be afraid to seek professional help
– sometimes the hardest thing to do is seek professional help for
anxiety and/or depression. Many people are afraid they will no longer be in
control over their mental health decisions. Please be assured that you will
always have control over yourself and the choices you make. Even if
your doctor suggested a medication and you don’t want to take it – you still
have the choice to
not take it. Medication is a choice…always! Sometimes it’s just good
to have someone to talk about it with.
9.Involve yourself in an online forum – Talking with
others that are currently suffering helps a lot! Not only do you get to see
that you are not alone, but you get the chance to tell them the very things
you need to be telling yourself. You must know that by helping others, you
help yourself. By repeating to others the truths about Depersonalization and
Derealization, you are repeating it to yourself.
***If you are looking for an online support forum specifically for
Depersonalization and Derealization please visit the
Support Community Forum.
Book Recommendations for Depersonalization:
There are a couple books that come highly recommended in regards to
Depersonalization and Derealization.
Feeling Unreal: Depersonalization Disorder and the Loss of the
Self
by Daphne Simeon,M.D. and Jeffrey Abugel
Overcoming Depersonalization and Feelings of Unreality  by
Anthony S. David. Both books give clear insight into this
sometimes
debilitating symptom.
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