I sometimes get derelization, usually everyday, does anyone have any tips to snap out of the feeling or to calm down during these episodes? I think any comments would help a lot of people, I know a few people Ive seen on here suffer with this. Thanks in advance x
I feel like that a lot, almost like you're detached from your own life. my therapist calls it emotional reasoning where you justify a thought based on how it makes you feel. Your enemy here is your thoughts creating adrenaline and a fight or flight response that isn't needed. I've found whenever I feel like this the only thing you can do is a combination of breathing and forced thoughts.
For the breathing sit up with a straight back put one hand on your stomach and close your mouth. Breathe in slowly through your nose for 4 seconds, hold this for 4 seconds then breathe out through your mouth for 4 seconds. Make sure when you are breathing that it's your stomach that's moving. If it isn't you're chest breathing which makes the sensation worse. Do this over and over.
At the same time force thoughts into your head and anchor yourself to your surroundings. Think about what is in the room, who you are and what you are doing. Don't allow yourself to dwell on what's happened to you, accept it, don't fight it. I think okay I don't feel like I'm really here but it's just anxiety I know what this is and it will go away.
It's easy me saying all this as believe me when it happens to me I'm not so logical I have to force myself to think like this and to do the breathing exercise. It took me ten sessions of therapy to get there, But honestly it works!
Oh and I've been there feeling like you are going crazy and losing your mind and that you'll end up in hospital with psychosis. But honestly, anxiety cannot make you lose your mind. It's happening because you are sane and aware of your surroundings. People who lose their mind have no awareness of what they are doing or what's happening to them- I learnt this in CBT. No matter how bad your thoughts get you will not lose your mind. I hope this helps even in a small way.
That really helps thanks! Any idea why these thoughts occur more outside?
I don't know about your own triggers but in my experience there's more outside to try and focus on, you're open and exposed there's more of a perceived danger. At home or work etc you're in familiar closed surroundings. It could also be that you're away from what your brain thinks are your "safe zones". So for me my safe place got so small it ended up just being my house and everytime I went anywhere else I would get anxiety and panic. I'd have a major depersonalisation meltdown in the middle of a shop or work etc to the point where it won and I didn't leave the house for months. The more you avoid these places the worse it will get and the smaller your "safe circle" will get.
There was a point where I didnt leave the house, im only 19 you see so i dont want it to effect my life. My partner loves the outdoors and he thinks im lazy i try and explain Im not but that anxiety is exhausting but I get worried he will think Im being pathetic..
I used to get derelization more in big supermarkets mainly with floresant lightening and stuff. Its strange.. Ive recently started working, I get derelization more when Im having a conversation with somebody and looking at them, does that make sense?