How to stop depersonalization? (+5 Don’ts for depersonalization)

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Page last updated: 10/11/2022

In this post, we will be explaining how you can stop depersonalization, giving you a number of ways to cope with this problem. Furthermore, we will also be listing out a number of things you need to take care to not do in the event of depersonalization.

How to stop depersonalization?

You can stop depersonalization through these ways discussed below,

You can try deep breathing

One of the best coping strategies for depersonalization is deep breathing. Deep breathing helps your body reset the balance between your O2 and CO2 levels in your blood and this can drastically reduce stress levels.

If you find simple deep breathing too monotonous or boring, you can try yogic breathing, colorful breathing or breathing when you are listening to music. Practicing your deep breathing when you are with nature can also help with depersonalization.

You can try talking to someone

If you find yourself depersonalizing, you can even call up a friend. You don’t necessarily have to talk about your situation or your problem if you don’t want to. But getting in touch with someone and understanding their realistic day can also help you feel more realistic.

If you are too stressed out, you can even reach out to someone who knows about your situation. If you have a partner who is supportive, they can even lead you through your coping tools like deep breathing or other exercises to help you.

You can start writing down your thoughts

One more great way of challenging depersonalization is by simply writing down your thoughts and your feelings in a journal. Keeping a journal can also be highly valuable for your own growth and healing since it is basically a record of your symptoms.

At the same time, writing down your thoughts can be a great way of properly articulating what you feel and what you think. You can even go a step ahead and write down affirmations and realistic thoughts which can take your depersonalization head-on.

You can try positive self-talk

Self-talk can also be tremendously useful when it comes to the issue of depersonalization. Self-talk does not only refer to positive self-talk but also challenging or directional self-talk which reframes your mindset and brings you back to ground level.

Self-talk might not have a strong impact immediately, but with due practice it can be a great coping tool which you can use anywhere. You can even write down your favorite affirmations if you want visual cues or reminders about helpful self-talk.

You can try workouts

Working out is also a great way to combat depersonalization. Many people who have experienced depersonalization in the past have mentioned that physical exercise can be of tremendous help in bringing down stress levels and reducing levels of depersonalization.

The physical exercise does not necessarily have to be a heavy one, but it can even be a very light exercise like simple walking. If you are finding it too hard to leave the house, you can even take part in a virtual workout session which can motivate you at a comfortable pace.

You can listen to some music

Music can also help you when you feel that you are going through depersonalization. Music can help your stress levels come down drastically, especially if it is music that you personally like. This coping tool is often recommended for anyone who is experiencing emotional distress.

At the same time, you need to remember to listen to music that invigorates you and keeps you interested in the beats, the lyrics or the basslines. If the music is too slow or too low in volume, it can further make you space out.

You can see a therapist

Another way to treat depersonalization is to start seeing a therapist. While this is often strongly recommended for everyone who has been undergoing depersonalization, many people are hesitant.

Therapy or more specifically talk therapy is more than just venting or expressing feelings. During these therapy sessions, you will start becoming more aware of the actual reasons why you are stressed and you can also find that your therapist can be a great source of support.

You can join a support group

Joining a support group can also help you with your depersonalization. The main advantage of joining a support group is that you learn so much more about the condition and what types of triggers you may want to avoid.

You will also be learning about new coping skill sets or strategies which are tried and tested by others. If you cannot find a support group near you or even online, you can even join a forum where you can discuss your issues with others in a more comfortable setting.

You can improve your sleep quality

Getting the right amount of sleep is highly important for keeping your stress levels low. And therefore, improving your sleep quality can definitely help in reducing the levels of your depersonalization and helping you cope.

Sleep quality can be gradually increased by following rules of sleep hygiene. For instance, reading a book under soft lighting before bedtime can help you sleep better. You can even invest in a weighted blanket to improve your sleep quality.

Things NOT to do during depersonalization

Going through an episode of depersonalization episode is definitely not an easy thing. While there are many things that can be helpful in bringing you closer to reality, there are also certain things that you must not do during such a situation. Some things are:

  • Do NOT google your symptoms. During an episode of depersonalization, you might find that you google your symptoms extensively. However, this does not educate you and will only lead you to feeling more and more anxious.

If you want to research your symptoms, the best time to do so would be after your episode ends or when you are in a better state of mind. At this time, your mind looks for healthy solutions rather than panicking at all the symptoms you might read online.

  • Do NOT fret. The thing about depersonalization is that you do not have control over it. But the truth is it will definitely go. If you keep fretting or are impatient with your recovery, you will simply put your mind into higher levels of stress.
  • Do NOT compare. This is especially if you have joined a forum or a support group. Everyone’s depersonalization symptoms are different and unique, including yours. When you look at it uniquely, you can allow your own natural defenses to fight it better.
  • Do NOT stop your activities. Many times depersonalization can affect the person so much that they might put their entire life on hold. But, this is not how it is supposed to be. The more you move on with your daily activities, the sooner the episode will end.

So keep going to work, keep going to parties and keep going out for dinner dates. Most importantly, you should remember to never put your daily self-care activities on hold since they are very effective in keeping your stress levels low.

  • Do NOT worry about daily changes. An episode of depersonalization can have ups and downs in symptoms. While it may be a good idea to keep a track of how you are feeling every day, at the same time you should stop looking for faster and smoother progress.

Conclusion

In this post, we have explained how you can stop depersonalization, giving you a number of ways to cope with this problem. Furthermore, we have also listed out a number of things you need to take care to not do in the event of depersonalization.

If you like this post, please leave your comments and questions in the space below.

Citations

https://link.springer.com/article/10.1007/s12671-022-01890-y
https://www.iimidr.ac.in/wp-content/uploads/An-Overview-of-Depersonalization-in-the.pdf
https://clinicaltrials.gov/ct2/show/NCT02476435
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924239/
https://www.karger.com/Article/FullText/520008
https://www.sciencedirect.com/science/article/abs/pii/S0165032716318961
https://www.forbes.com/health/mind/depersonalization-derealization-disorder/
https://ajp.psychiatryonline.org/doi/abs/10.1176/appi.ajp.157.11.1782
https://journals.lww.com/indianjpsychiatry/Fulltext/2020/62010/Symptom_profile_and_diagnostic_utility_of.15.aspx