Derealization
Derealization
When the world feels strange
Derealization describes the sensation that your surroundings seem unreal—as if you are looking at the world through a pane of glass. But what is behind this feeling? What causes it, and what can you do about it?
How can you tell?
Derealization symptoms
People experiencing derealization often perceive their surroundings differently. Common symptoms include:
- Everything feels unfamiliar or “like in a dream”
- Sounds seem muffled or distorted
- Colors appear paler or more vivid than usual
- The sense of time is disrupted—moments feel shorter or longer
- Difficulty forming emotional connections to the environment
These sensations can be temporary or persist over a longer period. Derealization often occurs in connection with stress, anxiety, or exhaustion.
Self-check for orientation
Derealization Test
A short self-test can help you get some initial clues:
- Does your environment sometimes feel unreal or strange?
- Do you feel as if you are “disconnected” from the world?
- Do you experience these moments especially during stressful situations?
If you answered “yes” to some of these questions, it could be derealization. However, a professional diagnosis by a doctor or therapist is important to rule out other causes.
What to do with derealization? Tips for everyday life
When the world suddenly feels unfamiliar, there are a few strategies that can help:
- Take deep breaths – Slow, steady breathing can calm your nervous system.
- Activate physical awareness – Drinking something cold, walking barefoot, or holding an object in your hand can help ground you.
- Find a distraction – Listening to music, completing a task, or talking to someone can help shift your focus.
- Look around consciously – Notice colors, shapes, or smells to reconnect with reality.
It often helps to focus on the present moment and avoid panicking. The symptoms usually go away on their own.
For calming down View all
Overview of causes
Why does derealization occur?
Derealization can be triggered by various factors:
- Psychological stress – Feeling overwhelmed, anxiety, or emotional strain
- Lack of sleep – Not getting enough rest intensifies the sense of alienation
- Traumatic experiences – The brain uses derealization as a protective mechanism
- Certain substances – Drugs, alcohol, or side effects of medication can cause similar symptoms
Everyone reacts differently to stress and strain. It is important to identify your individual triggers.
How is derealization treated?
Since derealization is often a symptom of another underlying cause, treatment depends on the trigger. Options include:
- Psychotherapy – Cognitive behavioral therapy in particular can help stabilize perception
- Relaxation techniques – Meditation, mindfulness training, or yoga promote inner balance
- Healthy lifestyle – Regular sleep, exercise, and a balanced diet strengthen mental health
In some cases, medications such as antidepressants may be prescribed if anxiety disorders or depression are present.
What to do about derealization? Practical immediate help
If you suddenly experience derealization, these tips can help you reconnect with the present moment:
- Listen to music or sing – The sound of your own voice can be calming
- Apply something cold to your skin – Holding a cold drink or an ice cube on your wrist can help you refocus
- Move consciously – Going for a walk or doing simple exercises helps you feel your body
- Name things out loud – Deliberately notice and describe objects around you
These small tricks can help you shake off the feeling of alienation more quickly.
An example from everyday life
What does derealization feel like?
Many people describe derealization as the feeling of being in a movie—as if the environment is just a backdrop. Sounds seem strange, colors appear different than usual, and people suddenly seem unfamiliar. Some report that they do not recognize themselves properly in the mirror or perceive their own voice differently.
Are there medications for derealization?
There are no specific medications that directly target derealization. However, in some cases, medication can help if anxiety disorders or depression are suspected as the underlying cause.
- Antidepressants – May help if derealization is associated with anxiety or depression
- Tranquilizers – Should only be used short-term and under medical supervision
- Dietary supplements – Magnesium or B vitamins can support the nervous system
Since every body reacts differently, any medication should always be discussed with a doctor.
