Derealisation
Derealisation
When the world feels strange
Derealisation describes the feeling that your surroundings seem unreal - as if you were looking at the world through a pane of glass. But what is behind it? What are the causes and what can be done about it?
How do you recognise it?
Derealisation symptoms
People with derealisation often perceive their surroundings in a different way:
- Everything seems strange or "as if in a dream"
- Sounds seem muffled or distorted
- Colours appear paler or brighter than usual
- The sense of time is disturbed - moments feel shorter or longer
- Difficulty establishing emotional connections with the environment
These sensations can occur temporarily or over a longer period of time. Derealisation often occurs in connection with stress, anxiety or fatigue.
Self-check for orientation
Derealisation test
A short self-test can help you get some initial clues:
- Do your surroundings sometimes feel unreal or strange?
- Do you have the impression that you are "disconnected" from the world?
- Do you experience such moments especially in stressful situations?
If you answer "yes" to some of these questions, it could be derealisation , but a professional diagnosis by a doctor or therapist is important to rule out other causes.
What to do with derealisation? Tips for everyday life
If the world suddenly feels strange, there are a few strategies that can help:
- Take a deep breath - Calm breaths can calm the nervous system.
- Activate physical awareness - Drinking something cold, walking barefoot or holding an object in your hand can ground you.
- Seek distraction - Listening to music, completing a task or talking to someone helps to shift your focus.
- Consciously look around you - notice colours, shapes or smells to connect with reality.
It often helps to concentrate on the moment and not to panic. The symptoms usually disappear on their own.
For reassurance View all
Causes at a glance
Why does derealisation occur?
Derealisation can be triggered by various factors:
- Psychological stress - excessive demands, anxiety or emotional stress
- Lack of sleep - too little rest increases the feeling of alienation
- Traumatic experiences - the brain uses derealisation as a protective mechanism
- Certain substances - drugs, alcohol or side effects of medication can trigger similar symptoms
Everyone reacts differently to stress and strain, so it is important to recognise the individual triggers.
How is derealisation treated?
As derealisation is often a symptom of another cause, treatment depends on the trigger, and options include
- Psychotherapy - cognitive behavioural therapy in particular can help to stabilise perception
- Relaxation techniques - meditation, mindfulness training or yoga promote inner balance
- Healthy lifestyle - regular sleep, exercise and a balanced diet strengthen mental health
In some cases, medication such as antidepressants can be prescribed if anxiety disorders or depression are in the background.
What to do about derealisation? Practical immediate help
If derealisation suddenly becomes noticeable, these tips can help you find your way back to the here and now:
- Listen to music or sing - The sound of your own voice can calm you down
- Put something cold on your skin - A cold drink or an ice cube on your wrist can bring your focus back
- Move consciously - Walks or small exercises help you to feel your body
- Name things out loud - consciously recognise and describe objects in your surroundings
These little tricks can help to get rid of the feeling of alienation more quickly.
An example from everyday life
What does derealisation feel like?
Many sufferers describe derealisation as the feeling of being in a film - as if the environment were just a backdrop. Sounds seem strange, colours are different from what they are used to, and people suddenly seem strange. Some report that they do not recognise themselves properly in the mirror or perceive their own voice differently.
Is there medication for derealisation?
There are no specific medications that work specifically against derealisation, although in some cases medication can help if anxiety disorders or depression are suspected as the cause.
- Antidepressants - Can help if derealisation is related to anxiety or depression
- Tranquillisers - Should only be used in the short term and under medical supervision
- Dietary supplements - Magnesium or B vitamins can support the nervous system
As every body reacts differently, drug treatment should always be discussed with a doctor.
