Depersonalization help?


I frequently experience symptoms of depersonalization or "backseat" living. Feeling completely disconnected from others, my own life, and occasionally, my own body. I know this sounds crazy, but I also know this is all going on 'in my head'. I've heard depersonalization can occur with severe anxiety as well as depressive states. Can you recommend any relaxation scripts or episodes which might help with depersonalization?


You're right that depersonalization is often caused by anxiety and/or depression.

I will do a relaxation script for an upcoming podcast specifically on helping with depersonalization. Meanwhile, the following scripts might be helpful:

Generalized Anxiety Relaxation (written script)

Relaxation to Relieve Anxiety (written script)

Coping with Panic (written script)

Listen to the audio here.


Comments for Depersonalization help?

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Dec 19, 2010
I am trying to find the answer also
by: J

I think I know what you mean about 'going through the motions' of life. I think this is happening to me, and I have only just had my 'bubble' burst and have realized it.

I seems to have cost me some time and investment in my life, at work and in relationships with friends and family.

I am not sure why it has happened but I seem to have lost the connection of my inner thoughts and the outside world. As if I cannot communicate my thoughts externally beacuse they are weird, do not fit in, mis-timed, or not the person I want to be. For example they could be mildy negative or impolite and I would strive to be nice. I think I would need to vent these thoughts elsewhere to maintain my sense of balance.

This is just my thoughts, I am in no way an expert or have no basis to put this on, just my next path to try.

Best Wishes.

Apr 18, 2013
Learn to Be REAL
by: Anonymous

I totally know what you're talking about. Depersonalization to me is similar (or the exact same) to the feeling of "numb." A loss of feeling during experiences all together. Like when a small child hugs you and cuddles with you and you get nothing out of it emotionally.

Did you know you can't numb anger and sorrow without numbing all other emotions? They're all connected. To rid myself of numbness, I had to connect with myself. At first I have to force it but with time and practice, I start feeling more and more connected. Tips I found helpful:

Draw in a sketch book something that describes your emotions. This allows you to spend quality time with yourself thinking about what you're going through, what you think about, what you've been through, who you are, why you chose to draw this today, etc...

Write poetry or long lists of things you think about. Be real honest with yourself. Don't write for someone else, just for you.

Journal what's really going on inside. Again this causes you to spend time getting to know yourself and connecting.

Talk to someone safe (a therapist is great) about the things you feel necessary to hide. Someone you don't have to pretend with or blanket anything with. Expose as much as possible.

Our minds have numbed themselves because we stopped taking care of our emotions. We believed it is bad to express anything negative. We won't get better until we give ourselves full permission to be human, messy, with mistakes and flaws, (like all other humans) and are no longer dependent on others to validate and tell us we're okay.

I believe honesty and vulnerability will save us from depersonalization.

Sep 30, 2015
Depersonalization help?
by: Anonymous

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