Depersonalization and derealization

What is depersonalization and derealization?

Depersonalization is feeling cut off from your own body, thoughts, or feelings. Derealization is feeling that people and places look flat, foggy, or fake. Brief episodes are common, especially during panic, after poor sleep, or under heavy stress.

Key things to know

These experiences are scary, but they aren't a sign you're losing touch with reality. You still know something feels off. When episodes are frequent or long and cause distress, it may be depersonalization-derealization disorder, which the DSM-5 and ICD-11 both list as its own condition. Trauma and anxiety are common in the background.

• Depersonalization is about you. Derealization is about the world around you.
• Brief episodes are common during panic, stress, or after poor sleep.
• You still know what's real, even when it feels strange.
• Fighting the feeling or checking for it often makes it stronger.
• Grounding helps in the moment. Treating the cause helps long term.

What helps

Grounding helps in the moment. Try the 5-4-3-2-1 method. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. Treating the anxiety or trauma underneath usually helps the episodes fade. A psychiatrist or psychologist can assess it, and CBT has the most evidence for the disorder itself.

How SelfMind can help

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Related terms

• Dissociation
• Panic attack
• Trauma
• Grounding techniques