Feeling Detached from Reality? Understanding Depersonalisation
- circular connection
- 7 hours ago
- 2 min read
Have you ever gone through a day where everything felt slightly unreal, like you were moving through fog or watching life happen from the outside? Perhaps you caught yourself thinking, “This doesn’t feel like me.” These moments, while disorienting, may be linked to a psychological phenomenon known as depersonalisation.
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Depersonalisation is a dissociative experience where a person feels disconnected from their body, thoughts, or sense of identity. It can be unsettling—like living in a dream or observing yourself from a distance—but it is not uncommon. Many people experience brief episodes of depersonalisation during times of extreme stress, anxiety, or fatigue.
From the outside, someone experiencing depersonalisation might appear fine. But internally, they may be feeling numb, emotionally distant, or like their thoughts and actions are happening on autopilot. For some, it is a one-time occurrence. For others, it can come and go depending on life circumstances.
What Causes Depersonalisation?
Depersonalisation is often the mind’s way of coping with overwhelming emotional or psychological stress. It may be triggered by:
High anxiety or panic attacks
Chronic stress or burnout
Sleep deprivation
Traumatic events
Intense emotional conflicts
Certain medications or substances
Rather than a sign of something being "wrong" with a person, depersonalisation is often a protective response. The brain is trying to shield itself from emotional overload by creating distance from what it perceives as a threat—real or imagined.
What Does It Feel Like?
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People describe depersonalisation in different ways. Some common experiences include:
Feeling emotionally or physically numb
Observing oneself from outside the body
Feeling detached from one’s own thoughts, actions, or surroundings
Thinking or speaking but feeling like someone else is doing it
Losing a sense of time or reality
While these feelings can be distressing, they do not mean a person is losing their grip on reality. Importantly, people experiencing depersonalisation remain aware of what is happening—they know something feels off, and this awareness distinguishes it from psychosis.
How to Cope with Depersonalisation
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For many, depersonalisation passes naturally once the underlying stressor is removed. However, if it persists or begins to interfere with daily life, support and strategies are available.
1. Grounding techniques
Simple exercises like deep breathing, touching a textured object, or focusing on physical sensations (such as walking barefoot on the ground) can help reconnect with the present.
2. Prioritising rest and sleep
Exhaustion can intensify dissociation. Establishing healthy sleep habits may reduce or eliminate symptoms.
3. Seeking therapy
Talking to a mental health professional can help identify triggers and teach coping tools. Cognitive-behavioural therapy (CBT) is often used to manage anxiety-related depersonalisation.
4. Limiting stimulants and alcohol
Some substances can heighten dissociative symptoms. Reducing intake of caffeine, alcohol, or drugs may support recovery.
5. Practising mindfulness
Mindfulness and meditation can gradually retrain the mind to stay present and reduce anxiety.
A Reminder for Anyone Experiencing Depersonalisation
It is okay to feel confused, scared, or frustrated by these sensations. But know this: depersonalisation is a recognised and treatable condition. Many who experience it go on to lead fully engaged, grounded lives again. The first step is acknowledging it, followed by gentle and consistent steps toward healing.
