Resources

Experiences of depersonalisation and derealisation can be very different from one individual to the next. Whilst the core sensation of unreality is the defining characteristic of dissociation, there are plenty of symptoms that some people encounter which others do not.

Some people might find their experiences to be brief and mildly unsettling, yet others live with debilitating chronic symptoms long term. The impact of DPDR on one person and their life might be overwhelming and disabling, whilst for another it is a mild inconvenience and easily ignored. Visual disturbances, emotional blunting, physical numbing and impulsive behaviours are all very common, yet some experiencing DPDR won’t be familiar with any of them.

The same is true of the concept of recovery. With 70% of all people expected to encounter DPDR at some point in their lives, whilst only 1-2% live with it as a clinically significant diagnosable disorder, a full and swift recovery from symptoms is easily the most common experience.  For others, learning to live alongside their symptoms, and have them become less distressing and negatively impactful on their life is how they choose to define recovery.

 All experiences of DPDR are valid, and we understand how frightening and confusing they can be.  To help you explore the condition at your own pace and discover the most relevant information, we have assembled a variety of different resources below.  These won’t all be applicable to everybody – so, we encourage you to explore them with an open mind and find the insights that most closely resonate with your experiences of DPDR.

Through The Fog
Getting Help for Dissociation, Depersonalisation

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Grounding

Grounding techniques are designed to help you to feel more connected with your body and your sense of reality, especially during moments of heightened emotions or strong dissociation.  Not everybody will find that grounding helps to relieve DPDR symptoms, but they can be very effective for others – and you might be surprised to learn just how many different ways of practicing grounding there are.  You may even be doing some already without realising.  

We created this video with clinical psychologist Dr Elaine Hunter – in which she describes a variety of different strategies for grounding, but also the need to personalise them to the individual.

Publications

RCPsych Article: When reality feels Unreal An exploration of the day-to-day experiences of patients with depersonalisation- derealisation disorder, featuring insights from the authors of an RCPsych eLearning CPD module, who are raising awareness of
Howard Swains, 4 September 2015, The Guardian. Depersonalisation Disorder: The condition you’ve never heard of that affects millions
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By Steve Holden, 10 December 2018, BBC News. Unreal ambassador dodie talks to the BBC about her experience with DPDR.
‘Life On Autopilot: A Guide to Living with Depersonalization Disorder’ By Joe Perkins Drawing on the author's experience of depersonalization disorder (DPD), this book aims to provide support, understanding and advice on how to manage everyday life
A collection of essays on dissociation and depersonalisation as part of the Living in a Dream project. By Matt Gwyther, Gwynnevere Suter, Sarah Coyle, Joe Perkins & Gwendalyn Webb.
Adam Eley Report for Victoria Derbyshire on 26 September 2017 For people living with depersonalisation disorder the world appears unreal, as if through a haze or fog - or even in 2D. Many are emotionally numb, unable to feel love even for their own
Depersonalisation Disorder: It felt like reality was breaking apart Shaun O'Connor, 30 May 2019, BBC Three What would it feel like to smoke cannabis and never sober up? That's how this relatively undiagnosed mental health condition can make suffere
I was terrified when my mind detached from my body – This is Depersonalisation Hannah Ewens, Tuesday 29 December 2015, The Guardian On holiday with her family, Hannah looked in the mirror and saw a stranger.
‘It’s quite freaky, like something’s prodding my brain’ Ciaran Tracey, BBC Radio 5 live, 25 July 2017 Unreal ambassador dodie talks about her experience of DPDR and tries a trans-cranial magnetic stimulation.

“THANK YOU for raising awareness and supporting those with the disorder.”

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