Need help to cope with depersonalization or derealization

Question

Need copping skills to help with depersonalization or derealization

Answer 1

Generally for things like dissociation, depersonalization, and derealization you want to focus on grounding techniques. The important thing to keep in mind with coping skills is that a lot of it is trial and error and you need to figure out what works for you! Here are some broad suggestions for grounding.

1. 5, 4, 3, 2, 1 - Name five things you can see, 4 things you can touch, 3 things you can hear, 2 things you smell, and 1 thing you can taste. This aims to utilize your 5 senses to bring you back to reality.
2. TIP - if you are feeling very disconnected from yourself there is an acronym called TIP that helps guide some high leverage coping skills. T stand for temperature - extreme temperature changes can help, such as taking a hot or cold shower or taking a ice cube and rubbing it on your arm. I is for intense exercise - this is relative - if a walk is intense for you, do that. It may be something bigger like doing sprints or a hard lifting exercise. Last, P is for prescribed breathing - I personally like breathing in a square (breath in for 4 counts, hold your breath for 4 counts, exhale for 4 counts, and hold again for 4 counts, repeat 10 times).
3. Other things that can help ground you are weighted blankets, touch something comforting, listen to your favorite music, eat your favorite food. Anything that really leverages those 5 senses helps bring you back to reality.

Final thoughts: Practice grounding and self-care everyday, not just during emergencies/episodes. This may look like daily meditation or affirmations, drawing or coloring, playing or listen to music, exercising on a regular basis, etc. If you are interested in continuing to find ways tailored to your own interests, would love to find ways to better support you :)

Sam