Derealization is a subtype of dissociation that involves a sense of detachment from the external world. People experiencing derealization often describe feeling as though their surroundings are unreal, dreamlike, or distorted. While it’s a common symptom of dissociation, derealization can be confusing and distressing, especially when it interferes with daily life.
In this blog post, we’ll explore what derealization is, how it manifests, its potential causes, and ways to manage this unsettling experience.
What is Derealization?
Derealization occurs when a person feels disconnected from their surroundings. Unlike depersonalization, where the disconnection is focused inward (such as feeling detached from your own body or emotions), derealization is an outward experience. The external world may seem surreal, distant, or even artificial.
Common descriptions of derealization include:
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Feeling like the environment is flat, lifeless, or fake.
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Perceiving people, objects, or places as if they are in a fog or behind a veil.
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Experiencing visual distortions, such as things appearing larger, smaller, or further away than they really are.
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Feeling emotionally disconnected from the environment, even in familiar settings.
While these sensations can be frightening, it’s important to note that people experiencing derealization typically remain aware that these perceptions are not real, distinguishing it from conditions like psychosis.
Signs and Symptoms of Derealization
The experience of derealization varies from person to person, but common symptoms include:
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Altered Perception of Reality:The environment may feel strange, unfamiliar, or dreamlike, even when it hasn’t changed.
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Emotional Disconnection: A sense of emotional detachment from surroundings, making everything feel distant or unimportant.
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Distorted Senses: Visual or auditory changes, such as muted colours, blurry vision, or muffled sounds.
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Time Distortion: Time may feel sped up, slowed down, or out of sync with reality.
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Physical Disorientation: Difficulty concentrating, feeling unsteady, or struggling to focus on tasks.
What Causes Derealization?
Derealization is often a response to overwhelming stress or trauma, acting as a psychological defense mechanism. It can occur in isolation or alongside other dissociative symptoms. Common causes include:
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Trauma and Stress: Physical, emotional, or sexual abuse, as well as sudden life-threatening events, can trigger derealization.
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Chronic Anxiety or Panic Disorders: Intense episodes of anxiety or panic attacks can lead to feelings of derealization as the brain copes with overwhelming emotions.
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Sleep Deprivation: Prolonged lack of sleep can affect cognitive functioning and trigger dissociative experiences like derealization.
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Substance Use: Drugs such as marijuana, hallucinogens, or alcohol can induce temporary derealization, which may persist in some cases.
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Mental Health Conditions: Derealization often occurs as a symptom of other mental health disorders, such as PTSD, depression, or depersonalization-derealization disorder (DPDR).
Managing Derealization: What Helps?
While derealization can feel disorienting, there are strategies to reduce its intensity and regain a sense of connection to reality:
Practice Grounding Techniques:
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5-4-3-2-1 Technique: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste to anchor yourself in the present moment.
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Physical Grounding: Hold an ice cube, splash cold water on your face, or press your feet firmly against the ground to reconnect with your body.
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Deep Breathing: Slow, deliberate breathing can help calm the mind and reduce feelings of disconnection.
Address Underlying Anxiety:
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Since anxiety is a common trigger for derealization, managing stress through therapy, relaxation techniques, or medication can help.
Build a Routine:
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Establishing a structured daily routine can create a sense of stability and reduce feelings of detachment.
Mindfulness and Meditation:
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Mindfulness practices help focus your attention on the present and reduce the overwhelming sensations that accompany derealization.
Therapeutic Support:
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Cognitive-behavioural therapy (CBT) and trauma-focused therapies like EMDR can help process underlying causes of derealization, such as trauma or unresolved stress.
Lifestyle Adjustments:
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Regular exercise, a healthy diet, and consistent sleep patterns support overall mental health and can reduce dissociative symptoms.
When to Seek Professional Help
If derealization becomes persistent or significantly interferes with your daily life, it’s important to seek professional support. A mental health professional can help identify the root causes and recommend appropriate treatment options. Early intervention is key to reducing the impact of derealization and improving overall well-being.
Conclusion
Derealization, while distressing, is a common response to overwhelming stress or trauma. Understanding its causes and symptoms can help individuals feel less alone and more equipped to manage it. With grounding techniques, therapeutic support, and self-care, it’s possible to reduce the intensity of derealization and regain a stronger connection to reality.
If you’re struggling with derealization or other dissociative symptoms, remember that help is available. Sign up for our newsletter at groundme.app and follow Ground Me on Instagram for tips, resources, and updates on managing dissociation and improving mental health.
