Derealization

Experiencing derealization can be frightening, but it is important to know that it can be a normal reaction to stress or trauma. When derealization occurs in response to a traumatic experience, it often resolves over time. If it persists for a long time, it is advisable to seek help for it.

Symptoms of derealization

Derealization can manifest in various ways and to varying degrees. Common symptoms include:

• A sense of alienationEverything around you seems fake or unreal, which can make you feel alienated from your environment.
• Visual changesObjects may appear blurred or distorted.
• Physical objects feel different: An object feels different than you'd expect—for example, a teacup that feels like rubber.
• A changed perception of timeTime seems to pass faster or slower than normal.
• Sense of emotional distanceYou feel disconnected from others and have difficulty connecting.

Difference between derealization and delusions

An important difference between symptoms of derealisation and psychotic delusions is that reality testing in people experiencing derealisation remains intact. This means they can distinguish between what they think and feel and what is ‘real’, even if it does not feel that way. Someone experiencing a psychotic delusion cannot make this distinction and experiences everything as ‘real’, even when a particular perception is not ‘real’. 

What causes derealization?

Derealization can be caused by various factors, including:

• Stress and AnxietyProlonged stress or severe anxiety can lead to feelings of derealization.
• Trauma: People who have a traumatic experience have experienced events such as abuse, an accident, or a sudden loss may experience derealization as a defense mechanism.
• Sleep Deprivation and FatigueLack of sleep can affect your mental state and contribute to these symptoms.
• Alcohol and Drug Use: Substance use can lead to symptoms of alienation and a sense of unreality.  
• Fever and physical illnesses: When the body has to work hard, for example during a fever, derealization frequently occurs. 

How do you deal with derealization?

Experiencing derealization can be frightening, and it can significantly impact your daily life if it happens frequently. Here are some tips from people with lived experience on how to cope with it:

• Stay calm: Experiencing derealization is a normal phenomenon and occurs regularly. Episodes of derealization usually resolve on their own.
• Grounding techniquesFocus on your senses, such as feeling the ground beneath your feet or listening to sounds around you. Also check out other grounding exercises. 
• Reduce stress: things like mindfulness, yoga of breathing exercises can help reduce stress in your nervous system to reduce.
• Take care of your body: Getting enough sleep, eating a healthy diet, and exercising regularly can help improve your physical fitness. This often has a positive effect on derealization.
• Seek professional helpIf derealization strongly affects your daily life, it can be useful to seek help. Read more about this on the website of Kaleidoscope.