How to get rid of depersonalization? (+15 Effective solutions)
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The current post will be answering how you can get rid of depersonalization or simply relieve the symptoms, by discussing a number of great coping strategies that you can use right now or even at a later point of time.
How to get rid of depersonalization?
You can get rid of depersonalization by following these ways mentioned below,
- By using breathing exercises
- By becoming more mindful of the present
- By listening to happy music
- By going on with your normal routine
- By using positive self-talk
- By stimulating your senses
- By talking to someone else
- By engaging in helpful movements
- By getting some quality sleep
- By avoiding alcohol
- By using a weighted blanket
- By making a list
- By writing in a journal
- By eating healthy food
- By going to therapy
By using breathing exercises
Breathing exercises can be great for reducing anxiety levels if you are dealing with depersonalization or derealization. Through breathing exercises, the levels of oxygen and carbon dioxide in the blood become more balanced.
When there is a better balance of O2 and CO2 in the blood, the parasympathetic nervous system is activated which stimulates the body to relax and put down its fight or flight responses. You can try all types of breathing exercises, like abdominal breathing or even box breathing.
By becoming more mindful of the present
Another effective coping strategy which you can use to get rid of depersonalization is to simply become more mindful of your present state. Mindfulness brings you to the now which can free you from worries about your past or your future and even about depersonalization.
You can use mindfulness exercises such as going outside in the sun or simply walking barefoot in the grass. Through mindfulness you will be able to leave the worries and fears from the future and the past outside and instead improve the quality of your zen.
By listening to happy music
You can even try listening to happy music for the purpose of ridding yourself of depersonalization. Happy music can also be different for everybody but can be pretty effective in freeing you of depersonalization.
The music that you listen to does not necessarily have to be peppy or jaunty if you wish, but can also be something that is familiar to you. Through nostalgia, you will be able to relive happy memories and use these as a coping strategy for now.
By going on with your normal routine
Often, patterns of depersonalization or derealization can lead a person to leave their normal routine for fear of messing things up more. However, the main thing that you need to do during depersonalization is to simply continue with your normal routines.
Continue your normal routines, whether it is going to work or class or even taking up a home project. At the same time, make sure that your stress levels do not go too high which can make the effects of depersonalization worse.
By using positive self-talk
Talking to yourself can also help in coping with depersonalization. The self-talk can be simply positive statements that you repeat often to yourself, but can also be directly directed towards the other characters that might take up space in your personality.
By stimulating your senses
You can also try stimulating your other senses when you are going through depersonalization. By stimulating other senses, your body will receive new sensations allowing it to shift from the depersonalization effects and move towards a positive mindset.
You can stimulate your senses by simply running your hands under cold water for some time or even by sniffing a relaxing scent. If you are traveling, you can even carry small vials of essential oils to help you relax outside.
By talking to someone else
Going through depersonalization can be a scary situation for anybody and often can lead to bouts of isolation in the person. When you are going through depersonalization, don’t lock yourself up at home and keep talking to someone else since it can keep you grounded.
You can try talking to a friend that you trust or even a therapist if you have one. There are even support groups and forums where you can talk to anonymous strangers and volunteers who can help you through difficult times.
By engaging in helpful movements
You can also try engaging in helpful movements to help you cope better with depersonalization. Helpful movements include simply standing up and dancing around the room to the rhythm of your favorite song, and can also include small exercises that you can do.
Some people also tend to use audio cues and self-talk cues for more effects from these movements. For instance, by simply standing up and saying an affirmative statement out loud, the feelings of depersonalization can be pushed away.
By getting some quality sleep
The quality of sleep can also greatly affect your stress levels, which are in many ways responsible for your depersonalization. You can improve the quality of your sleep by using techniques of sleep hygiene. For instance, listening to calming music can help you sleep better.
Sleep hygiene can be practiced in other ways too, such as sipping on chamomile tea before bedtime or even by spraying some essential oils on your bed linens to stimulate your olfactory senses for a calming effect.
By avoiding alcohol
Another important thing to remember while you are going through depersonalization is to avoid substances like alcohol and drugs. Consumption of alcohol can only make the symptoms of depersonalization worse.
Not just alcohol, but even other substances like too much caffeine can worsen the symptoms of depersonalization in a person. Therefore, avoiding foods and beverages containing this ingredient can also be beneficial in fighting depersonalization.
By using a weighted blanket
One highly recommended tool by those who have gone through depersonalization is a weighted blanket. Snuggling inside a weighted blanket or sleeping using one can help in instantly bringing down anxiety levels and helping you get better sleep throughout the night.
By making a list
When you are going through depersonalization, it is important that you use ground exercises. One great example is making a mental list. When you are anxious, you can try making a mental list of things that make you happy to keep you grounded and bring down your stress levels.
You can use a mental list if you want to but can also write down a physical list if you feel that this helps you better. Instead of writing a list, you can also use a premade list of positive statements and affirmations.
By writing in a journal
You can also try writing in a journal when you are dealing with depersonalization. A daily journal can help you become more aware of your internal thoughts and mental processes. In the journal, you can also practice writing down affirmations and positive thoughts.
The journal can also be a great way to keep a record of what you are feeling and how you are dealing with your depersonalization. If you have the habit of going to therapy, your mental health professional can also find your journal pretty useful for more information.
By eating healthy food
Eating healthy is also important for your mental health. By making sure your body and brain gets all its required nutrients, you will be able to improve your mental state helping it cope with depersonalization.
By going to therapy
The most important coping strategy of all is to go to therapy. In therapy sessions, you will not only be able to learn new coping strategies and improve your mental skill sets, but also learn the root cause of your depersonalization patterns.
There are many types of therapy which can be greatly useful for you, including cognitive behavioral therapy, cognitive therapy, behavioral therapy and even psychoanalysis to learn more about the deep-rooted reasons behind your internal thought processes.
Conclusion
The current post will be answering how you can get rid of depersonalization or simply relieve the symptoms, by discussing a number of great coping strategies that you can use right now or even at a later point of time.
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Citations
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