Depersonalization: What to Do When Everything Feels Unreal

Depersonalization and derealization (DPDR) are states where a person feels detached from themselves or the surrounding world. In such moments, it may seem like life is happening “behind glass” or “in a fog.” These sensations can be unsettling, but it’s important to remember: this is a reversible state, and there are concrete steps that can help you reconnect with yourself.

1. Acknowledge the state without fear

The first step is to understand that depersonalization itself is not dangerous. It’s your nervous system’s response to stress or overload. The less you fight the sensation, the faster your anxiety will decrease.

2. Shift your focus to your body

Pay attention to simple physical sensations: feel your feet on the ground, clench and unclench your fists, notice your breathing. Such actions help bring you back to the “here and now.”

3. Reduce informational and emotional overload

DPDR often intensifies during periods of exhaustion. Limit screen time, avoid excessive news and social media consumption. Give your brain space to recover.

4. Use support

A therapist, a supportive friend, or a close family member can help you avoid getting stuck in this state. Sharing and processing emotions together speeds up recovery.

5. Remember: recovery is possible

Many people fully recover from depersonalization. It’s not a life sentence—it’s a signal from your body that it needs attention, rest, and a slower pace.