Depersonalization and derealization (dp/dr) are two disorders classified as dissociative. Unfortunately, there are no very effective treatments or large studies of them. Only those who have gone through or are going through this problem know how difficult and scary it is. Few professionals know about this disorder and it is difficult to explain to family and friends what it is because of the shame and fear of being labeled crazy or simply being ignored!
Steps
Method 1 of 5: Identify What You Really Have
Step 1. Know the symptoms
It is a very difficult task to recognize if you have the disorder, as there are many pathologies and sensations that can be confused with Dp/Dr. It is vitally important to have this information to rule out any other problem and also to help and better assist the healthcare professional who will deal with your case in the future. Some of these symptoms are:
- Feeling of being in a dream/hallucination;
- Sensitivity to light and sound;
- Tunnel vision;
- Sensation that the body has increased, feeling it larger than normal;
- Feeling that the body has decreased to minimal proportions;
- Stationary objects seem to move;
- Listening to someone speak and realizing that you haven't heard anything or parts of what the other person has said;
- Getting distracted by anything and not realizing that time has passed;
- Riding a car and not remembering a part of the trip or how you got there;
- Have the impression of having the vision in "2D".
Method 2 of 5: Seek Expert and Family Help
Step 1. Doctor:
It is difficult to seek medical help as we are often ashamed of our condition or afraid to report the reason that led us to have this disorder, but it is necessary for treatment. If you need to use any medication, use it without ceasing. Any help to alleviate your anxiety is welcome!
Step 2. Family:
The family is crucial for mental balance and personal evolution. Being close to those you love prevents anguish and boredom. If possible, talk to them about the framework you are going through.
Method 3 of 5: Find the reasons that caused the Depersonalization/Derealization
Step 1. Don't harbor shame or guilt
It didn't come out of nowhere: something brought him to this "state of mind." Find out why and, if you can fix it, fix it. If you can't fix it, get on with life and you don't have to charge or blame yourself for anything you did or simply didn't do.
Step 2. Some of the causes of Depersonalization/Derealization are:
- Marihuana;
- Psychological traumas (Deaths of family members, accidents, assault, etc…);
- Philosophical questions;
- Excess alcohol;
- Other illegal drugs;
- Coffee;
- Anxiety Pictures.
Method 4 of 5: Exercise Physical and Mental Exercises
Step 1. Play sports that release endorphins in our body
Unlike adrenaline, endorphins can make a person calm and avoid the anxiety often caused by everyday stress. Some of these sports are:
- Walk;
- Swimming;
- Some forms of Yoga and Pilates;
- Cycling.
Step 2. Exercise your mind
Always try to be exercising your mind so that it doesn't get empty and bored, this also prevents us from getting repetitive thoughts and vicious cycles. As the old saying goes, "empty mind, devil's workshop!". Some ways to exercise your mind are:
- Read books;
- Watch movies;
- Strategy games (Mainly board games);
- Songs;
- Documentaries.
Method 5 of 5: Re-educate your mind
Step 1. Get rid of addictive thoughts
You're going to have to come up with a mechanism to deceive yourself. When your mind starts to worry about questions such as: “wow, I'm not going to live normally anymore”, “it was my fault this happened”, “I shouldn't have used cannabis/alcohol”, “will it ever end", "did I screw up my brain", try to think about something else! Pretend that you're not even thinking. Listen to a song, think of your girlfriend, dog, or something you love and that you know you it's real. The key is to stop worrying and run away from vicious thinking.
Step 2. Escape (if possible) from situations that cause stress or annoyance
Try to slow down the pace. Look for things and especially people (never isolate yourself) that provide joy, make you laugh and bring pleasure to your life. See good movies, listen to your favorite band, dance, walk, breathe, hear jokes, get in touch with nature, get closer to God, hug and kiss your family. Keep in mind one thing: This is all just a difficult phase in life, but it will pass.