Understanding Depersonalisation: Feeling Disconnected from Yourself

 

Experiencing depersonalisation can be unsettling. Common sensations include:

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• Physical Disconnection: Feeling as though your hands or body don’t belong to you.

• Seeing your reflection and it seems unfamiliar.

• Hearing your voice but feeling detached from it.

• Perceptual Changes: Observing yourself from a third-person perspective.

• Feeling like you’re inhabiting someone else’s body.

• Experiencing distortions in sensory inputs—sounds, touch, and vision may seem altered or delayed.

 

Depersonalisation often occurs alongside derealisation, where the external environment feels unreal or dreamlike. Both are linked to the brain’s response to stress and anxiety, serving as coping mechanisms during overwhelming situations.

 

Why Does Depersonalisation Happen?

 

Depersonalisation is your brain’s way of shielding itself from intense stress or anxiety. Factors include:

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• Fight or Flight Response:

• High anxiety or panic can alter sensory processing, leading to feelings of detachment.

• Hypervigilance: Constant self-monitoring heightens awareness of bodily sensations, intensifying depersonalisation.

• Threat Monitoring: Intrusive thoughts like, “What if I’m losing my mind?” or “What if this is permanent?” perpetuate the cycle by reinforcing the perception of danger.

 

It’s crucial to understand that depersonalisation is a common symptom of anxiety disorders and is not harmful. Misinterpreting it as a severe mental health issue can exacerbate anxiety and prolong the experience.

 

Depersonalisation Is Temporary

 

Many individuals worry that depersonalisation will never subside, especially after reading distressing accounts online. However, it’s important to note:

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• Depersonalisation does pass.

• It’s a temporary response to stress and anxiety.

• Recognising it as a symptom, rather than a standalone disorder, can alleviate fear.

 

According to the DSM-5, depersonalisation and derealisation symptoms should not be diagnosed as part of a dissociative disorder if they occur exclusively during the course of an anxiety disorder or other primary mental health conditions. This distinction emphasises how common these symptoms are within anxiety disorders and prevents unnecessary misdiagnoses. (American Psychiatric Association, 2013)

 

Breaking the Cycle of Depersonalisation

 

To reduce depersonalisation:

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• Understand It: Recognise that it’s a symptom of anxiety and stress, not a sign of permanent damage or a serious condition.

• Knowing it’s common and reversible can help reduce fear.

• Stop Fixating on It:

• Avoid repeatedly checking if the feelings have gone away.

• Let go of the need to “fix” it immediately—it will pass naturally as your anxiety reduces.

• Shift Your Mindset: Accept the sensations as temporary and harmless, rather than misinterpreting them as dangerous.

• Recognise that trying to control or suppress depersonalisation only keeps the cycle alive.

 

For more insights into managing anxiety and depersonalisation, consider reading Untangle Your Anxiety or listening to the Disordered podcast, where these topics are explored in depth.

 

Key Takeaway

 

Depersonalisation is unsettling but not harmful. It’s a normal response to stress and anxiety, often driven by hypervigilance and threat monitoring. By understanding it, acknowledging its temporary nature, and shifting your focus away from it, you can break the cycle. Remember, recovery is possible, and you’re not alone.

 

Disclaimer: If you have concerns about depersonalisation or any other symptoms, it’s always best to check in with your doctor to rule out any underlying conditions and receive proper guidance.

 

Reference:

American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.