Derealization - What it is & Tools to Help

Regulate & Rewire: An Anxiety & Depression Podcast

Ever felt like the world around you suddenly turned foggy, distant, or dreamlike? That’s derealization—and while it can feel disorienting, it’s actually a protective response from your nervous system. In this episode, we explore what derealization is, why it happens, how it relates to depersonalization and trauma, and what you can do to support yourself or a loved one when it shows up.

In this episode, you’ll learn:

• What derealization is, how it feels, and why it's a nervous system protective response.
• The common links between derealization, stress, anxiety, and trauma.
• Practical coping strategies (like grounding & breathwork) and lifestyle tips for self-management.
• How to support loved ones experiencing it and when professional help is beneficial.

3 Takeaways:

1. Derealization is Your Nervous System's Protective Strategy: It's not a sign you're broken or "going crazy," but rather your brain's attempt to shield you from overwhelming stress, intense input, or trauma triggers by creating a sense of distance from the outside world.
2. You can support your system by creating cues of safety. Grounding techniques, gentle movement, breathwork, routine, and co-regulation are all ways to signal to your body that it’s okay to come back to the present.
3. Self-Compassion and Connection are Key: Understanding derealization often involves recognizing its link to anxiety or past trauma (as an adaptation). Approaching it with self-compassion, curiosity, and seeking connection (with yourself, safe others, or professionals) is crucial for managing it and fostering healing.

Whether you’ve experienced this yourself or want to better support someone who has, this episode offers clarity, compassion, and actionable insight.

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