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Dealing with Derealization

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Posted 10/20/2015 10:49 PM (GMT 0)
Hey,

I want to introduce myself and share my experience. I have had chronic derealization for six years. At first, I didn't realize something was wrong. But one day, when I did, I panicked. My mind jumped to every possibility of what could be causing me to feel so unlike myself. I thought something was physically wrong with me, and it took a long time for me to accept that wasn't the cause. I saw many doctors who all said I was physically healthy. The only problem they found was depression and anxiety. It was difficult to accept that a mental health issue could cause me to feel so detached from reality. But eventually, I did.

Today, I still live with DR. There is not a day when it does not affect me. I used to wait for the day when everything would go back to normal. It still hasn't. I believe it gets better. I just don't want to do this alone anymore. I don't know how to feel right again on my own.

Symptoms and ways to describe what I've experienced are:
-my surroundings lack visual depth, or appear "flat"
-I feel emotionally numb; empty
-things I was once interested in, I have gradually lost motivation for over time
-feeling unlike myself
-feeling locked in my head
-Like all the joy is sucked out of me
-It's easier and less stressful to isolate than interact with people all the time
-Feeling cut off from the world
-Like I'm going through the motions of the day, but not really enjoying or experiencing it
-Poor memory; walking into a room and forgetting what I came in there to do
-distorted sense of time
-seeking emotionally charged stimuli, in order to feel something, due to numbed emotions (like watching tv shows or hanging out with certain people)
-lots of anxiety; heart palpitations; obsessive thoughts

Also, an interesting thing I noticed is that when it is a very clear day and sunlight hits the landscape just right, I feel that I have much better visual clarity and connect a little better than I have been, so I can sort of "feel" my surroundings.

I want to heal from this. If you've been through DR, please give me some feedback on your experience, and let me know some advice on what could help me recover.

Thank you!
Posted 10/21/2015 1:17 AM (GMT 0)
Hi Kwag,
I've been dealing with it (well at least since I learned what it was) since April. Anxiety is what triggered it for me. Anxiety, intrusive thoughts, and DR is what I have been trying to live with/tame/conquer since then. The only advice I can give you is what has worked for me so far. It hasn't been a cure all, but it has improved.

Are you currently taking any medication for depression or anxiety? My doctor prescibed me Lexapro back in June and that has slowly helped with the anxiety which has helped with the DR. I also tried some mindfulness and learning how to focus on my surroundings and concentrate on my breathing. Kinda like what you said about when it's a clear sunny day you see things more clearly, mindfulness helps you feel that clarity again (or at least when you start to feel the DR coming on you are able to stop it).
DR is a very strange feeling and most of the time I fight through it with mindfulness or doing something stimulating to take my mind off it. You aren't alone with this feeling. DR is just a side effect of anixety so focus on taming the anixety whether it be through medications, mindfulness, therapy, a combination of any and all. I can tell you the Lexapro hasn't cured the anxiety or DR but it's made it easier to live with and get through.
Posted 10/21/2015 3:21 AM (GMT 0)
Hey Kwag and Meeshy,

I've just recently started feeling like this and I'm also on 10mg Lexapro. I really hate this feeling as it feels almost as if I'm not really here and I can't remember time for anything. The worst is when I walk into my house. I feel like I'm not really at home and can only focus on small things but I cant be aware of my actual surroundings. It sounds weird but its one of the worst things to experience. I deal with dp/dr, intrusive thoughts, negative thoughts, anxiety, and a bit of depression because of all of it. I cant offer any advice but I can let you know that youre not the only one.

Hope it gets better and that you have better days.

-AK
Posted 10/21/2015 3:22 AM (GMT 0)
Hi Kwag and welcome!

It is good to see you posting/responding to others...and thank you for making a great introductory thread for yourself...giving us good details so we can best help you!

I have had D/P D/R as an occasional symptom. It is not one that bothers me the most...so usually ignoring it and practicing coping skills sends it on its way.

But we all have our most challenging symptoms, and for you, this sounds like it! :/

So you will need to come up with a good anxiety management plan to help.

What have you tried thus far? Medication and or therapy, along with self help are the most common and effective approaches.

If you've not talked to your doctor, or consulted.a therapist yet, I encourage you to do so!

For now, Please look at the top of the main forum page at our Resources.

There is lots of self help material to be found there. ..including help specifically for D/P D/R.

Keep posting with us as well...support is key!

Scaredy Cat
Posted 10/21/2015 8:06 AM (GMT 0)
HI

Welcome to the forum and thanks for the introduction as you can see you will get good support here from others who can relate.

I have had problems with D/P D/R for years and it's usually a sign that my anxiety is bad and I need to double up on my coping skills. I like to use Mindfulness Meditation as it helps bring you back to the hear and now.

Keep us posted.

Hibee
Posted 10/22/2015 1:18 AM (GMT 0)
Hey,

I haven't taken medication for my anxiety or depression, because I am trying to overcome it naturally. I have used exercise, journaling, and gone to counseling for the past few years. I've also used natural supplements as well. I recently started counseling again after not going for about 9 months. I'm also participating in workshops to help give me strategies for stress and self-love. They have been extremely helpful. I recommend them to anyone going through this.

Something I learned at the workshop I went to today was more on mindfulness and self-relaxation techniques involving muscle relaxation and breathing exercises. It was very helpful! I'm feeling hopeful that these techniques will help with my derealization symptoms.

Thank you for all your quick responses and support. It's nice to hear people being positive and understanding about this condition.
Posted 10/22/2015 3:03 AM (GMT 0)
Good for you Kwag! I think the natural way is the best way to try before going straight to medication in my honest opinion. You always have it as a fall back plan and I wish you the best!

AK
Posted 10/22/2015 4:03 AM (GMT 0)
Kwag,

Great work on getting back into therapy...along with the other skills you have been working on!!

Keep up the efforts, and it will pay off.

....keep posting with us as well...being a part of a community of
people who understand and care is a healing step in and of itself!

Talk soon,

S.C.
Posted 10/27/2015 7:21 PM (GMT 0)
Thanks for all the support everyone.

Do you know of any good breathing exercises to help with derealization?
Posted 10/27/2015 7:49 PM (GMT 0)
headspace.com is a resource to help with mindfulness meditation. I feel this plus my medication has helped me through tough times with DP/DR. You have Skype kwag?
Posted 10/27/2015 8:14 PM (GMT 0)
Kwag,

Here is my favorite breathing exercise.:)


The Divided Breath:

Imagine your lungs as having 3 parts. The bottom third, the middle, and top third. 

 
On the inhale fill the bottom third first, then the middle and finally the third. Make sure that this is one continuous breath, but divided, with a slight pause in between each third.

 
Hold the breath in for 3-5 seconds if possible. Exhale in reverse. First blow out the top third, then the middle, and finally the bottom third of your lungs until all air is expelled.  (remember the pauses) 

 

Repeat several rounds for a total of about 10 minutes. Practicing this every day, along with the other self help material for D/P D/R from our Resources will hopefully bring relief. :)

S.C.
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