Anxiety has many symptoms, and its effects are wide-ranging. Depersonalization can be a disturbing experience but is unfortunately a common occurrence before, during, and after anxiety. Over time, if these episodes persist, it’s considered depersonalization-derealization disorder.
If your anxiety triggers depersonalization and it’s affecting your life, treatment and healthy coping mechanisms can make you feel more in control of your emotions.
What is depersonalization?
Depersonalization (sometimes called derealization) can be a symptom of chronic anxiety. It’s defined by a feeling of being outside your body and that your actions and behaviors aren’t your own. You may also:
Feel as though you’re observing your body and emotions. You might even feel as though you’re floating above yourself.
Feel robotic and not in control of your actions, behaviors, or emotions.
Feel as though your memories have no emotions attached to them.
Feel hyper-aware of your body. You might even be telling yourself to move, blink, or speak.
What is derealization?
Derealization is related to depersonalization and many people experience both. Sometimes the terms are used interchangeably. Derealization is the sense that things around you aren’t real or are a dream. You may have trouble processing what’s happening around you. Symptoms of derealization include:
Feeling like you, your body, and what’s going on around you aren’t real. You might even look at parts of your body and think they’re separate from you—they might appear distorted.
Feeling detached from your surroundings. You might feel like you’re in a dream-state or on another unfamiliar world.
How does anxiety trigger depersonalization?
Depersonalization can be a terrifying experience, and you might wonder whether you’re losing touch with reality. But those who suffer from acute anxiety and panic attacks will most likely experience an episode of depersonalization at some point.
While there isn’t one definitive causal link between anxiety and depersonalization, researchers have theorized that it’s a result of the fight-or-flight response. When you’re anxious, your body releases stress hormones since it can’t tell the difference between a life-or-death situation and the anxiety of our daily lives.
When your body diverts its resources to protecting your essential organs, there’s less energy devoted to the brain’s higher processes, which distinguish and interpret reality. You may also be hyperventilating, which further decreases oxygen pumping to your brain.
In addition to anxiety, depersonalization can be triggered by trauma, depression, an avoidant personality, some prescription psychotropics, and using recreational drugs.
How to manage a depersonalization episode
Bring yourself to reality
Try focusing on your senses. Splash uncomfortably cold water on your face and arms. Hold something warm, like a mug of hot coffee. Count objects in the room, or name things you’re sensing at those moments.
Control your breathing
Breathing in a slow, calm, controlled way will increase oxygen in your body and calm you down. Inhale slowly and deeply through your nose, hold for a count of three, and breath out slowly through your mouth.
Practice breathing techniques when you’re not in a state of distress, so you’ll feel more comfortable doing them when you’re anxious.
Phone a friend
Talk to a loved one about your concerns and use their help. When you have someone you can turn to in a moment of panic who can bring you back to reality, you’ll feel comforted and grounded.
Can therapy help?
Somatic therapy has been shown to be an effective treatment for episodes of depersonalization. If your anxiety and detachment from yourself is affecting your life, reach out to a mental health professional.
They can evaluate you and come up with a treatment plan that will help you redirect your attention and cope during periods of anxiety. With time, you’ll experience depersonalization less and less.
To find out more about how therapy can help you overcome depersonalization and anxiety, please reach out for a free consultation. Serving Boulder, Longmont, Denver.
Learn more about anxiety therapy in Colorado.
