When the World Feels Unreal: Understanding Derealisation and Depersonalisation (DRDP)
Have you ever felt like you were floating outside your body, or that the world around you suddenly seemed strange, distant, or dreamlike?
You might have brushed it off as feeling “spaced out” or “not quite here,” but for some people, these experiences happen more often and can feel frightening.
These sensations are known as Derealisation and Depersonalisation (DRDP) — two forms of dissociation that can occur during periods of high stress, trauma, anxiety, or exhaustion.
What Is Depersonalisation?
Depersonalisation is the feeling of being detached from yourself — as though you’re observing your thoughts, emotions, or body from the outside.
You might think things like:
“I feel like I’m watching myself in a movie.”
“I can hear myself speaking, but it doesn’t feel like me.”
“My body feels numb or not my own.”
It’s not that you’re “losing your mind.” It’s your mind’s way of protecting you — temporarily disconnecting from overwhelming stress or emotion when things feel too much.
What Is Derealisation?
Derealisation is when the world around you feels unreal or distorted.
Common experiences include:
The environment looks “flat” or foggy, as if behind glass.
Sounds feel muffled or far away.
People or places seem unfamiliar or dreamlike.
Time feels slowed down or sped up.
Again, this is a protective response. When your nervous system is overloaded, your brain momentarily distances you from reality to help you cope.
Why It Happens
DRDP often appears in response to:
Chronic stress or anxiety
Trauma or emotional overwhelm
Sleep deprivation or burnout
Panic attacks
Substance use (especially cannabis, stimulants, or hallucinogens)
Think of it like your brain hitting an “emergency switch” — it’s trying to keep you safe from too much emotional input.
Healing and Grounding From DRDP
Although these experiences can feel alarming, they are treatable. Healing often involves helping the nervous system return to safety and reconnecting with the present moment.
Here are a few approaches that help:
Grounding techniques — noticing textures, sounds, or sensations around you to anchor back into your body.
Breathwork and mindfulness — slow, rhythmic breathing to regulate the vagus nerve and calm the stress response.
Trauma-focused therapy (like EMDR) — helps the body process stored stress and reduce the need for dissociation.
Lifestyle balance — regular sleep, hydration, and gentle movement help stabilise the nervous system.
When the body feels safe, the mind no longer needs to “check out.”
A Gentle Reminder
Experiencing derealisation or depersonalisation doesn’t mean you’re broken or “going crazy.” It means your system has been doing its best to protect you for a long time — perhaps too long.
With understanding, grounding, and the right support, it is entirely possible to return to a grounded, embodied sense of self.
If you’ve been feeling disconnected or unreal, therapy can help you come home to yourself — gently, one step at a time.
