Understanding Depersonalisation and Derealisation
When you feel disconnected from yourself or the world around you.
What Are These Experiences?
Depersonalisation is feeling detached from yourself — as if you're watching yourself from outside your body, or that you're not real.
Derealisation is feeling that the world around you isn't real — things may look foggy, distorted, or dreamlike.
These experiences are more common than people think and can be very frightening.
What Triggers Them
Severe stress or anxiety.
Panic attacks.
Trauma or PTSD.
Sleep deprivation.
Depression.
Substance use.
Sometimes they occur without an obvious trigger.
Coping Strategies
Grounding techniques — focus on physical sensations (cold water, strong tastes, textures).
The 5-4-3-2-1 technique using your senses.
Remind yourself that the feeling is temporary and not dangerous.
Reduce stress and prioritise sleep.
Talk to a therapist who understands dissociation.
Avoid caffeine and alcohol, which can worsen symptoms.
Regular exercise helps reconnect mind and body.