How Long Does Depersonalization Last?

In this blog post, we will answer the question, “how long does depersonalization last?” We will understand more about the condition. We will then find out if there is hope and if the state is permanent. Finally, we will outline a few tips for managing depersonalization.

How Long Does Depersonalization Last?

Depersonalization episodes may last hours, months, or even years. Some may experience episodes that become feelings of depersonalization, which may get worse or better periodically. Typically, it is nearly impossible to say how long it will last, and not much control can be exerted over its duration.

Initially, people’s reaction to this news is anger or a sense of hopelessness. They assume it is going to be permanent, and their lives are ruined. However, people must understand that the disorder’s course is not entirely under one’s control, just how the onset was not. Therefore, worrying about the duration would be unnecessary.

First, let us understand a bit more about depersonalization.

Depersonalization Symptoms

Following is a list of the symptoms of depersonalization:

• A feeling of observing one’s body from the outside – a detached feeling; 
• A sense of observing one’s thoughts and feelings from the outside, sometimes looking at oneself from above;
• Numbness of the mind and body – feeling like senses are shut down; 
• No sense of control over what one says or does – robot-like feeling;
• A sense of distortion of the body (e.g., body part feels enlarged or shrunken);
• A sense of no emotion concerning memories; and
• Feeling like one’s memories is not theirs.

Recurrent depersonalization episodes cause personal distress. It also affects daily functioning both at work and at home. Typically, during these episodes, you know that such detachment is a feeling and is not the reality. 

You may struggle to put into words what they are feeling and experiencing. You may also become preoccupied with reassuring yourself that you exist and determining what is real and not. All of these factors may make you feel like you are losing control.

It is common for the symptoms to begin around teenage years to early adulthood. Further, this disorder rarely occurs in children and the elderly. 

Causes of Depersonalization Disorder

There is not much literature on the causes of depersonalization disorder. However, genetic, environmental, and psychological factors are thought to influence. 

Stress, as seen in other dissociative disorders, triggers depersonalization disorder. This stress could be induced by trauma, including war, violence, abuse, and disasters. Such incidents may either be experienced directly or vicariously. 

Is There Hope?

Yes, there is hope. Although there is no knowledge of how long the condition will last, there are a couple of things you can do, such as:

• Disallow depersonalization disorder from coming in the way of our lives; and
• Increase the speed of the exit of the disorder.

The best way to cope with the condition is to come to terms with these feelings and act in an almost indifferent manner. Indeed these recommendations are easier said than done, but it is the most useful technique to get over it. 

To elaborate, suppose you worry about the disorder, how it affects you, and how long it will last. You would end up getting stressed unnecessarily. What is perpetuating the condition is this stress.

Therefore, if you come to terms with the disorder and try to be indifferent towards it by choosing to live life, as usual, you would allow yourself to get the much needed physical and mental break. This relaxation enables healing to take place.

Is Depersonalization Permanent?

No, depersonalization is not permanent. There is a popular misconception that depersonalization can be endless with no means of escape. 

Although many people support this hypothesis on depersonalization forums superficially, when you pause and investigate the situation, you understand what is happening.

People with depersonalization lasting several years allow it to go on for several reasons:

• There is unresolved trauma underlying the disorder. Some might be trauma survivors, and there are deep-rooted issues with which they have not come to terms. Processing these feelings with the help of a mental health professional in a safe environment could allow the resolution of the disorder;
• They are under perpetual stress owing to the constant preoccupation with the disorder. Such a maladaptive feedback loop could be resolved by practicing acceptance.
• Not seeking timely and appropriate intervention could make people feel hopeless and demotivated, which could even lead to depression. This feeling could bring their life to a standstill and prohibit them from going about everyday responsibilities, causing despair. Although these behaviors are tolerable for a short duration, it is not advisable for it to become the norm. 

Tips for Managing Depersonalization

Following is a list of ways to help you from constantly worrying about depersonalization: At this point, if you are worried about your DP/DR lasting forever, then follow this action plan:

• Try not to think about how long depersonalization will last. Remind yourself that it is not directly under your control;
• Instead of ruminating, work on coming to terms with the associated symptoms and feelings. Doing so may be weird and uncomfortable initially, but it will get more comfortable with time.
• Recognize any stressors or traumatic incidents in your life. Try asking yourself, “what other parts of my life besides the depersonalization are in imbalance?”;
• Taking therapeutic help is highly recommended; and
• You have to attempt leading life as you usually do to achieve normalcy again. Therefore, try to engage in daily life in whatever way you can.

Keeping the above points in mind, here is a list of tips to do every day while on your road to healing:

Read Out Loud

To battle intrusive thoughts, reading aloud is ideal. One study found that reading aloud makes use of various mental strategies. These strategies include identification of words, deciphering their meaning, and enunciating. Such cognitive processes keep your mind engaged as it requires intense focus and helps reduce the associated anxiety. 

Listen to Audio Files 

Listening to podcasts and music would ease feelings of anxiety and depersonalization. Therefore, when you have some free time, listen to music or podcasts. Doing this would help keep yourself occupied.

Sleep and Wake Up Early

Having a healthy sleeping habit is one of the essential things to recover from depersonalization. Low sleep quality and nightmares are predominantly associated with depersonalization. An effective way of dealing with this difficulty is to wake up early. 

Cut out Caffeine 

Caffeine-packed beverages such as coffee and carbonated drinks can elevate feelings of anxiety and depersonalization. Coffee has a half-life of around five hours, so its consumption in the latter part of the day can affect your sleep cycle. It also increases heart rate and blood pressure. Moreover, you may feel fatigued once the caffeine wears off. 

For those who love coffee, they can resume consumption post-recovery. Until then, it is recommended to avoid caffeine for the body and mind to stay as relaxed as possible. 

Do Not Consume Drugs

Many people are leaning toward the use of marijuana as a means of unwinding and relaxing. Such usage has increased with the legalization of the drug in many places. However, it is to be avoided for people with anxiety. Misinformed use of marijuana can cause paranoia, hallucinations, palpitations, disorientation, and worsens depersonalization symptoms. 

Marijuana is known to be one of the most prevalent triggers for depersonalization, and its usage to alleviate the disorder would only worsen the symptoms.

Get a Handle on Your Guilt

Guilt can make the situation much worse. If the depersonalization was self-inflicted then its shame is harmful.

There may be a difference between how you feel if the onset of the disorder was unexpected, and if you brought it onto yourself. However, the guilt and fear that is associated with the latter prolong the period. In reality, the condition is an anxiety-provoking one which most people face in their lives, regardless of the reason, and one that fades in a few minutes. 

Such guilt, coupled with excessive research on forums, is the worst for your anxiety about the false belief that the disorder is permanent and here to stay.

Anxiety, coupled with depersonalization, could cause a lack of motivation. However, do not stay in bed as it can trigger negative thoughts. Take a shower, eat, and exercise. Getting through the day will eventually tire the body and aid in sleeping earlier at night. 

If you start feeling tired in the evening, go to sleep and not stay up for whatever reason. Doing so for a while will help reset the biological clock, eventually reducing anxiety and alleviating depersonalization.

Avoid Overreacting

People with any anxiety disorder commonly overreact to both good days and bad days. For example, they get disappointed when the anxiety worsens and over-excited when it lessens. It is vital to have a sense of indifference during both times. 

Practicing this lets your brain register that the most helpful way to deal with depersonalization is to come to terms with its feelings and symptoms and not react to it.

Socialize  

Despite being challenging to step out, spend time with closed ones. People with depersonalization may have trouble focusing on the conversations, which increases their anxiety. It may initially be scary, but with time, it becomes easier to engage in discussions. 

Until that happens, do not avoid time with friends and family. Doing so is also beneficial to distract yourself from anxious thoughts and be occupied with constructive ones. 

Pursue Your Interests and Hobbies

It is counterproductive to research more about the disorder and be preoccupied with its associated feelings and symptoms. Instead, focus more on engaging in activities that bring you joy. Pursue your interests and hobbies such as exercising, playing an instrument, drawing, learning a new language. 

Engaging in such activities would help direct attention from anxious thoughts and depersonalization feelings.

Engage in Activities

Stepping out when you have depersonalization can be a scary feat as it increases anxiety and depersonalization feelings. Remind yourself that you are not under any threat, and it is merely a sensation. 

It is crucial to engage in activities. Despite the anxiety, it helps your brain understand that it is okay, and you can complete the job safely and successfully when you do it. This activity is the underlying process of Exposure Response Prevention (ERP) therapy, which is the most common treatment for anxiety-related disorders.

Conclusion

In this blog post, we answered the question, “how long does depersonalization last?” We understood more about the condition. We got to know that there is hope and that the state is not permanent. Finally, we gained insight into the management of depersonalization.

Frequently Asked Questions: How Long Does Depersonalization Last?

References

https://www.webmd.com/mental-health/depersonalization-disorder-mental-health#1

https://www.mayoclinic.org/diseases-conditions/depersonalization-derealization-disorder/symptoms-causes/syc-20352911#:~:text=Episodes%20of%20depersonalization%2Dderealization%20disorder,periodically%20get%20better%20or%20worse.

https://psychcentral.com/lib/10-simple-ways-to-relieve-depersonalization/