Derealization

@shabnamsmi Hello! I hope you are doing well! I'm sorry you're struggling with derealization. I know that a few tips I like to use when struggling are some grounding techniques. There's the 5-4-3-2-1 grounding technique (https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx) You can also ground yourself by physically touching something around you or using something, like ice, on your skin to feel the sensation. Here is a bigger list of everything you can do to help: https://www.mind.org.uk/information-support/types-of-mental-health-problems/dissociation-and-dissociative-disorders/coping-with-dissociation/ I hope this helps! Please know that you are never alone!

@shabnamsmi

Experiencing derealization can cause quite a panic and I know this response is arriving late to you, so I do hope you found the support you needed to cope at that moment.

For me, with DPDR, in the short-term I find it helpful to practice grounding exercises— I will say, everyone has what works for them and what doesn’t, and that’s okay. I personally like running water over my hands, or holding up something to my face— I choose the temperature based on mine. If I’m warm/hot, I choose cold— and vice versa. Your face and hands have so many nerve endings, so it’s more receptive at a time where your body feels numb or you feel detached from your physical self.

Deep breaths are important to regulate your heart rate. Deep breaths and reduced heart rate tell our nervous system we’re alright— which can help resolve the panic of feeling so detached from ourselves and even some of the detachment itself.

Long-term coping can look like finding peace or some semblance of acceptance even in those moments— embracing it by recognizing it as a shield that was placed in an attempt to protect you and that this detachment was forged out of your mind’s desire to survive whatever you were up against. ⟡ It can still feel disorienting, confusing and at times, inescapable, but sometimes it can feel— light, unique and amusing. When it feels difficult/challenging/impossible, seeking out for support somewhere you feel safe— somewhere you can feel comfortable— and recuperate. Which, I know you already have down as you came here authentically the other day to do just that.

What are some coping skills you like to use to soothe yourself?