What Is Derealization?
10. What Practices Help Minimize Derealization Symptoms?
Through therapy, you can learn several tools for dealing with derealization episodes when they occur. The key is to ground yourself in the reality you know to be true. It may be helpful to develop a mantra that brings you back to your center, such as “I am safe” or “There’s nothing to fear in my reality.” Find sensory input, such as grabbing on to something cold or playing your favorite music. This can help ease the experience of distortion.
Unlike many problems, derealization can often be effectively managed by inattention. Once you realize what is going on, fight the urge to obsess about it. Distract yourself from the fuzzy vision with a new activity that you can focus on instead. The less you fixate on the experience of derealization, the less power it has over you. Redirecting your attention elsewhere can minimize the intensity of the experience and shorten the episode.
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