The brain shifts into protection mode – from living to observing.

Feelings don’t disappear – they just go quiet.

The body stops feeling like support – but remains the way back.

When reality feels distant

Sometimes teenagers say:

«It’s like I’m not myself»,  «The world feels foggy»,  «I’m alive, but I can’t feel it».


These experiences can be frightening, but they are known and reversible. This state is called depersonalization–derealization (DPDR).
In such moments, the brain doesn’t break – it protects itself from overload by lowering sensitivity to keep balance.

This often happens during adolescence – when the inner world grows faster than the body and nervous system can keep up.

Why it often happens during adolescence

  • The brain is undergoing major restructuring: control areas (prefrontal cortex) are still maturing, while emotional centers already work at full power.
  • School pressure, anxiety, lack of sleep, and constant stimulation create overload.
  • Sometimes DPDR appears after stress or trauma, when emotions become too strong and the brain turns the “volume” down to protect itself.

For most teenagers, this state is temporary — especially when they have support and understanding.

Constant stimulation

Digital environment and sense of reality

Modern teenagers don’t just live with screens – they live in a continuous stream without pauses. Games, TikTok, Roblox, YouTube, Discord, chats – everything changes every second, and attention has no time to return to the body.

The key is not to look for a “culprit”, but to rebuild boundaries between worlds: sleep, walks, sports, and awareness of the body. Even a short pause before opening the next app can help bring back the feeling of reality.

Interoception

Reconnecting with the body

DPDR often comes with the feeling that the body has “disappeared” or “isn’t mine”. This happens when interoception – the ability to sense yourself from within – becomes weaker. Simple practices can help to restore that connection:

  • slow breathing, gentle stretching;
  • moderate physical activity;
  • a contrast shower, a walk, feeling wind or sunlight on the skin;
  • the 5-4-3-2-1 technique: name 5 things you see, 4 sounds you hear, 3 smells, 2 touches, and 1 taste.

Sometimes it’s these small, simple actions that bring back what DPDR takes away – a sense of living presence.

What helps and how DPDR is treated

  • Cognitive-behavioural therapy (CBT) is the main approach. It helps to understand the mechanism of DPDR and reduce fear of sensations.
  • EMDR therapy works well when DPDR is linked to trauma.
  • Mindfulness and grounding techniques help to return attention to the present moment.
  • Medication is used only when anxiety or depression is significant.
    Lamotrigine is used only as an add-on to antidepressants; its effectiveness alone has not been proven.



  1. Don’t panic. DPDR is not psychosis and not a loss of control.
  2. Support recovery. Help restore healthy sleep, nutrition, and rest.
  3. Create physical grounding: shared walks, exercise, warmth, gentle contact.
  4. Don’t dismiss their feelings. Instead of “You’re fine”, say:
    “I can see this is hard for you, and I’m here.”
  5. Watch for signs of suicidal thoughts.
    If they appear, reach out for professional help immediately.

izo-1







DPDR is not madness.
It’s a temporary protection mode of the brain against overload.

This overview is based on research data from 2015–2025 (PubMed, Frontiers, Nature, APA, NIMH), including Fagioli et al. 2015, Michal et al. 2015, Wilkhoo et al. 2024, Ciaunica et al. 2022, Peckmann et al. 2022, De Pasquale et al. 2018, and other peer-reviewed publications. Prepared for DPDR-Help in accordance with clinical guidelines and modern neurobiological models of interoception.