Introduction

You’re here — and that’s already the beginning of the way out.

You found yourself here because something suddenly shifted. You’re looking at the world — and it doesn’t feel like yours. You sense yourself — but only faintly, as if through glass. We know this state. And we know it passes. 

This isn’t a breakdown. It’s not madness. It’s the brain protecting you — because you were overwhelmed. Right now, it’s just trying to save you.

Simple and direct

What’s happening to you

DPDR in this phase is like your brain suddenly pressing “pause.” It shuts down part of your sensations to avoid burnout. The world feels unreal — because your sensory system is dimmed. You feel like “not yourself” — because your sense of self is disassembled.

But you’re intact. You’re still here. The connection is just weakened.

No pressure

What matters to understand

  • The more you fight it — the longer it stays.
  • The more you try to “feel normal” — the further it slips away.
  • This state is not your enemy. It’s an invitation: slow down, trust the process, stop pushing.

You feel “switched off” — but you haven’t disappeared. You are the one reading these words. You're already connected. Your brain just changed the channel.

First steps

What to do right now

✔  Stop checking if it’s “gone yet.”
→ That checking is what keeps DPDR in place.

✔ Say out loud (or whisper):
→ “My brain isn’t broken. It’s protecting me. I’m giving it time.”

✔ Do one simple physical action.
→ It matters more than it seems.

Touch something real


When your brain is overwhelmed, it doesn’t need meaning — it needs contact.

  • Look around.
  • Find an object with a clear shape (like a cup).
  • Touch it. Say: “This is real.”
  • Take a breath. Just one in, one out
Make a small external shift


When everything inside feels strange — try something outside.

  • Change your posture. Sit differently.
  • Stand up. Lean on something.
  • Notice: your body is here, even if your perception feels off.
  • Say: “I exist. Even if I don’t understand what this is.”

You don’t have to feel anything right away. What matters is simply being in the action. Even the smallest physical response — is already a step out.


I know — you don’t feel anything.

And I didn’t either.

Words feel flat.
Your body — distant.
Your self — missing.
Even now, reading this, it feels like it’s not reaching you.

You may be scanning these lines,
trying to find that one sentence that will save you.
Or maybe you’re just scrolling, because doing nothing feels worse.

You may be comparing your state with what’s described here
and thinking:
“It’s not quite like that for me — maybe I’m worse.”

Or the opposite:
“That’s exactly how I feel — but it doesn’t help.”

You might want to trust,
but you can’t.
Not because you’re broken,
but because your whole system is in shutdown mode.

That, too, is part of DPDR.

I’m not far from where you are —
just maybe one quiet breath ahead.

And if you're reading this,
it means: something in you is still searching.
Something in you is still here.

You don’t have to feel better.
You don’t have to believe.

Just stay.
Not to heal.
Not to change.
Just to be here — for now.
Even without feeling.

That’s already something.

 



With respect and warmth,  
Serge

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You’ve already started the process.
Now isn’t the time to rush.
Give yourself space to recover.

And if you need support along the way — we offer two gentle forms of guidance: a book that resonates, and an AI companion that guides.

→ Learn more