Do you ever feel:
- like the world isn’t real
- disconnected from your body
- watching yourself from outside
- foggy or spaced out
This is called derealization (or depersonalization).
And yes — anxiety can cause it.
It feels scary.
But it is not dangerous.
What derealization actually is
Derealization is a protective response.
When your nervous system feels overwhelmed,
your brain reduces emotional intensity by creating distance.
It’s like your brain saying:
“This is too much. Let’s turn the volume down.”
You are not going crazy.
You are overstimulated.
Why anxiety triggers it
High anxiety causes:
- adrenaline spikes
- hyperventilation
- sensory overload
To cope, your brain creates a “numb” or “dreamlike” feeling.
This is a survival mechanism.
The derealization fear loop
You feel detached →
You panic →
You focus on it →
It gets stronger
The more you fear it, the longer it stays.
ways to ground yourself
4 ways to ground yourselfd water
1.Cold water
Splash your face or hold something cold.
This activates your nervous system reset.
2. Describe your surroundings
Say out loud:
“I see a chair. I see a window. I hear a car.”
This brings you back to the present.
3.Move your body
Walk slowly.
Feel your feet touch the floor.
Movement reduces dissociation.
4.Stop checking if it’s gone
Constant monitoring keeps it active.
Allow it to be there — and it fades faster.
Important reassurance
Derealization:
✔ cannot harm you
✔ is temporary
✔ fades when anxiety reduces
It is uncomfortable — not dangerous.
Your brain is protecting you.
If anxiety leads to emotional eating as a coping mechanism, you can read my books here: