How to Stop Having Derealization
Derealization is a distressing experience that can make the world around you feel like it’s not real. It’s a type of dissociative disorder that can be triggered by stress, trauma, or even certain medications. If you’re struggling with derealization, you’re not alone. Here are some effective strategies to help you stop having derealization and regain a sense of reality.
1. Seek Professional Help
The first step in overcoming derealization is to seek professional help. A mental health professional, such as a psychologist or psychiatrist, can provide you with a proper diagnosis and develop a tailored treatment plan. Therapy, such as cognitive-behavioral therapy (CBT), can help you understand the root cause of your derealization and teach you coping skills to manage your symptoms.
2. Practice Mindfulness and Meditation
Mindfulness and meditation are powerful tools for managing derealization. These practices help you stay grounded in the present moment and reduce anxiety, which can exacerbate derealization. Try to incorporate mindfulness into your daily routine by focusing on your breath, sensations, and thoughts without judgment.
3. Engage in Physical Activity
Physical activity can help alleviate stress and improve your mood, which can reduce the frequency and intensity of derealization episodes. Regular exercise, such as walking, jogging, or yoga, can also help regulate your body’s stress response and improve your overall well-being.
4. Establish a Routine
Creating a consistent routine can help you feel more grounded and in control of your life. Try to stick to a regular sleep schedule, eat balanced meals, and engage in activities that you enjoy. This can help reduce the uncertainty and chaos that can contribute to derealization.
5. Practice Grounding Techniques
Grounding techniques are practical methods that can help you reconnect with your physical environment and combat derealization. Some effective grounding techniques include:
– Touching or holding objects that are familiar and comforting
– Engaging in repetitive movements, such as clenching and unclenching your fists
– Focusing on sensory experiences, such as the texture of your clothing or the taste of your food
– Reciting a phrase or mantra that helps you stay present
6. Avoid Stimulants and Alcohol
Stimulants, such as caffeine and nicotine, and alcohol can exacerbate derealization symptoms. It’s best to avoid these substances if you’re struggling with derealization. Instead, opt for calming activities and natural remedies to help manage your stress levels.
7. Build a Support System
Having a strong support system can make a significant difference in your journey to overcoming derealization. Share your experiences with trusted friends, family members, or support groups. They can offer empathy, encouragement, and practical advice as you navigate your recovery.
By incorporating these strategies into your daily life, you can work towards stopping derealization and regaining a sense of reality. Remember, seeking professional help is crucial, and it’s essential to be patient and persistent in your efforts to manage this challenging condition.
