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Strategies for coping with depersonalization

1684 Views 9 Replies 6 Participants Last post by  Trith
There are a few ways that you can cope and even treat depersonalization.
“Therapy can often help treat depersonalization, as it helps identify what specifically triggers a dissociative state and how you can stay grounded,” says Dr. Albers. “And a professional can also walk you through what you’re experiencing and provide additional coping tips.”
Talking through your feelings can also help you process them, keeping you from detaching from them. And therapy can also help you address and process any trauma that may be the root cause, Dr. Albers adds, saying, “This may include understanding how the trauma led to this coping response and new, healthy coping responses.”
Stop all drug and alcohol use
Recreational drugs and alcohol can trigger feelings of depersonalization so any usage of those should stop, says Dr. Albers. “They alter the brain neurochemistry and invoke changes in perceptual reality,” she says. If you need help quitting, see your healthcare provider, who can recommend resources and treatments that are right for you.
Grounding exercises
Staying connected with the environment around you can help you stay present and in the moment. Some examples include:
  • Touching the ground.
  • Holding an object or interacting with something concrete.
  • Listening to sounds around you.
  • Listening to music.
  • Singing or humming to distract your mind.
  • Smelling something pleasant.
  • Something tactile like wrapping yourself in a blanket.
Additional actions that can help you inhabit your body — like clapping, blinking or clenching your fist — can also help you feel connected. “Using your five senses is key to being present and grounded,” says Dr. Albers. “And listening to music can help to calm down your system and physiological responses.”
Breathing exercises
“Breathing exercises help calm your physiological response to stress and your flight or fight mechanism, which may be what flips the switch to dissociation,” notes Dr. Albers. One helpful breathing pattern she suggests is to breathe in for four seconds, hold for four seconds and breathe out for six seconds.
Practice mindfulness
Practicing meditation and mindfulness is another way to stay present and aware of your own body. “These techniques can teach you how to observe physical and emotional sensations calmly and safely,” says Dr. Albers.
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Don't listen to this guy, he is promoting fake empty books targeting people in distress to take advantage of them.
More info here: DPDR Self help !

It's likely to be the same scam again here. The supposed author of this book, "Joxen Teyer" is nowhere to be found, no university, no laboratory, no scientific publications, except on amazon for these self help "workbooks", on different unrelated topics. Same scam as before. Heros6808 also promoted another author who sold this kind of workbooks, and they were mostly a couple of self-help platitudes with blank pages for you to write in the rest of the book.

We usually say we wouldn't wish DPDR to our worst enemy, but frankly, people like this who are taking advantage of others deserve the worst.
The text of this post comes from here: 5 Ways To Cope With Depersonalization , but the link about mindfulness is a totally unrelated scam book on amazon that has been put in place of the link that was in the original text.
Perhaps meditation can trigger DPDR experiences for some people, but I wouldn’t say that DPDR experiences are what buddhists are seeking.

The enlightenment they seek is always described as being connected to pure perceptions devoid of concepts. The idea of “emptiness” they talk about does not mean that actual things don’t exist, but just that all we have is pure perceptions. We do have concepts in our minds though, but our neurosis supposedly stems from the fact that we confuse concepts for the actual stuff. We are lost in our thoughts and projections and confuse them for reality, which is what causes suffering (that’s what they say). They say that once we see concepts for what they are, we are left only with pure perception. As far as I am concerned this is quite opposite to the experience of DPDR, where it’s rather perceptions that become unreal, and thoughts and concepts that take all the space, and that’s why existential questions and paradoxes seem to become real solid problems, when for regular people they are just abstract stuff disconnected from reality.

This misconception is very widespread, perhaps because buddhists say that “reality is an illusion” which doesn’t help with this confusion. They mean that reality is an illusion in the sense that concepts are not tangible stuff.
The other thing is that meditators are often seen as trying to shield themselves from the world to avoid suffering. But according to buddhist doctrines, it is clear that to the contrary, attempting to shield oneself from reality causes suffering, as opposed to accepting one’s own vulnerability.

I also wouldn’t say that meditation is an antidote to DPDR either. It certainly wasn’t for me. But to me it is definitely going more in the direction of being present and perceiving reality.
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did you do meditation with the purpose for recovering from dpdr? be honest
Ah, no need to ask, I'm always honest ;)
I did initially start meditation because I had DPDR and was hoping for a cure. Then I joined an organization and my main motivation shifted to exploring the mind, having certain "spiritual" experiences and doing good in the world. But feeling more real was always somewhere in my mind. And fast forward 6 - 7 years later, as I shared a few times already I realized it was a cult including manipulation, violence and sexual abuse and I started deconstructing their manipulation techniques, which fake promises are a part of. And frankly, if you want to start your own cult, tibetan buddhism has already a lot of tools for that that are built in. So I am much more skeptical of all of that now.
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