depersonalization coping skills?
 

I've been trying to do find some coping skills that help with depersonalization. I find parts of my body drifting away more and more frequently and feelings of my body racing when sitting or lying still are more intense than ever. I really don't know how to cope with these feelings other than to harm myself and I'm really trying not to do that. I haven't harmed myself since Easter weekend. I'm finding that the urges to harm are getting more intense so maybe that is why the depersonalization is getting more intense? I don't really know much about it, to be honest, and I don't know what sources on the internet are reliable so if anyone has any information I would greatly appreciate anything you could offer.


Also, just as a side not, this phenomena seems to have gotten more intense after I overdosed. There have been a few cognitive effects that I have noticed. Do you think it could be related? The overdose wasn't a "significant" one, I was sent to emerg because I was staying at a specialist mental health unit and they basically let me sleep it off then sent me back. I have been really struggling ever since and it really worries me for school. I'm starting with a new psych on July 4th so I'll talk to him about it, I just want to know what I should talk about the first visit and what can wait.

Thanks!!

self harm can stop dissociation, which is why you are experiencing more depersonalisation since you haven't self harmed (which is brilliant, you go). the doctors probably would have warned you about potential cognitive effects of the overdose, but since you have internet access you could look it up. here are some links that have ideas for dealing with dissociation. make a list of ones to try out and then which ones work. you need to keep your battle plan with you because you probably won't remember everything you should try. learn to recognise the warning signs that you're going to dissociate badly (if that's something that happens) because you won't be able to do anything useful during a bad episode. taking away dissociation can leave you with a lot of other intense emotions you aren't used to dealing with, but that's good. you can learn to understand and deal with each of those serparate emotions. which will totally suck. but it's very much worthwhile. other things to look out for, dissociation can be triggered/worsened if you haven't slept well, eaten or drank enough and certain medications. i wish you luck! try the dissociative distress thread or feel free to ask for other advice.

Mental Grounding Exercises
- Describe your environment in detail, using all your senses - for example, “The walls are white; there are five pink chairs; there is a wooden bookshelf against the wall…” Describe objects, sounds, textures, colors, smells, shapes, numbers, and the temperature. You can do this anywhere.

- Play a “categories” game with yourself. Try to think of “types of dogs,” “jazz musicians,” “states that begin with A…”

- Do an age progression. If you have regressed to a younger age, you can slowly work your way back up until you are back to your current age.

- Describe an everyday activity in great detail. For example, describe that you cook (e.g., ” First I peel the potatoes and cut them into quarters…”)

- Imagine. Use an image: Glide along on skates away from your pain; change the TV channel to get to a better show; think of a wall as a buffer between you and your pain.

- Say a safety statement. ” My name is ____________; I am safe right now. I am in the present, not in the past.”

- Read something, saying each word to yourself. Or read each letter backward so that you focus on the letters and not the meaning of the words

- Use humor. Think of something funny to jolt yourself out of your mood.

- Count to 10 or say the alphabet very slowly.

Physical Grounding Exercises
- Run cool or warm water over your hands

- Grab tightly onto your chair as hard as you can

- Touch various objects around you: a pen, keys, your clothing, the wall…

- Dig your heels into the floor- literally “grounding” them. Notice the tension centered in your heels as you do this. Remind yourself that you are connected to the ground.

- Carry a grounding object in your pocket which you can touch when ever you feel triggered.

- Jump up and down

- Notice your body: the weight of your body in the chair; wiggle your toes in your socks; the feel of your chair against your back…

- Stretch. Roll your head around; extend your fingers…

- Clench and release your fists.

- Walk slowly; notice each footstep, saying “left” or “right”

- Eat something, describing the flavors in detail to yourself

- Focus on your breathing, notice each inhale an exhale.

Soothing Grounding Exercises
- Say kind statements, as if you were talking to a small child - for example, “You are a good person going through a hard time. You’ll get through this.”

- Think of favorites. Think of your favorite color, animal, season, food, time of day…

- Picture people you care about

- Remember the words to an inspiring song, quote, or poem.

- Remember a safe place. Describe the place that you find so soothing.

- Say a coping statement: “I can handle this.”

- Plan a safe treat for yourself, such as a certain dessert

- Thing of things you are looking forward to in the next week - perhaps time with a friend, going to a movie.

my favourites that can be done anywhere are
Name 5 things you can see in the room with you.

• Name 4 things you can feel (“chair on my back” or “feet on floor”)

• Name 3 things you can hear right now (“fingers tapping on keyboard” or “tv”)

• Name 2 things you can smell right now (or, 2 things you like the smell of)

• Name 1 good thing about yourself

1. Where am I?

2. What is today?

3. What is the date?

4. What is the month?

5. What is the year?

6. How old am I?

7. What season is it?

i also had a friend who found writing to do lists or just random things on her hands (in writing or a code that wasn't legible to others) helpful for depersonalisation. they could look down and it reminded them that they were connected to their body and they belonged it.

omg that list is amazing! Thanks so much for posting this, where did you find/learn all of this. Is there a website with this info on too, for reference maybe?

x