What is Derealisation?
Understanding Derealisation
Have you ever felt like you’re drifting through a dream or watching the world from behind a mirror? This perplexing sensation, known as derealisation, is more common than you might think. It’s a disconcerting state where the world around you feels slightly out of reach, as though you’re an observer in your own life. Things can look, feel, and sound strange—disconnected, almost unreal.
Derealisation often accompanies anxiety and stress, adding another layer of fear to an already heightened state.
How Derealisation Presents
Derealisation is characterised by a surreal detachment from your surroundings. It’s not that you fail to recognise the people or places around you—it’s that you don’t feel anchored to them. Depth perception can feel distorted, with objects appearing both too close and far away at the same time. Familiar faces may look clay-like, and the world can seem dreamlike or as though you’re living in a simulation.
I vividly remember being in a room I knew well but feeling completely disconnected from it, as though I wasn’t truly there. People describe this as recognising their surroundings but not feeling attached to them—a deeply unsettling experience.
For many, derealisation is accompanied by anxious thoughts like:
​
• What if I’m going crazy?
• What if I’m stuck like this forever?
• What if there’s something wrong with my brain?
These intrusive thoughts can magnify the sense of fear and detachment, making the experience feel even more overwhelming.
The Science Behind Derealisation
Derealisation occurs due to changes in brain function brought on by the fight-or-flight response. During times of stress, the body redirects blood flow from non-essential areas, including parts of the brain, to prepare for immediate action. This redistribution can disrupt sensory processing and perception, leading to feelings of detachment.
Key areas of the brain involved include:
​
• The Occipital Lobe: Responsible for visual processing, disruptions here can alter how you perceive depth, distance, and familiar faces, making them appear distorted or unreal.
• The Prefrontal Cortex: This region plays a role in self-awareness and emotional regulation. Stress can impair its function, heightening feelings of detachment and making it harder to rationalise the experience.
• The Temporoparietal Junction: This area integrates sensory input and helps maintain a coherent sense of self in the world. Studies have found disruptions here during episodes of derealisation, contributing to the perception of unreality (Simeon et al., 2000).
Understanding the neurobiology of derealisation is key to reducing its power. Knowing that it’s a symptom of stress and not a sign of insanity or permanent dysfunction can provide immense reassurance.
The Vicious Cycle of Derealisation and Anxiety
Derealisation often forms a self-perpetuating loop, especially for those sensitised to anxiety. The sensation feels strange and alarming, triggering anxious thoughts. These thoughts heighten anxiety, which in turn amplifies the derealisation. This cycle can make the experience feel endless and overwhelming.
For example, I remember trying to “fix” the feeling by analysing it and scanning for answers, but this only made it worse. The more I observed and monitored the sensation, the more prominent it became. Breaking this loop requires a shift in how you respond to derealisation.
Overcoming Derealisation
Derealisation thrives on checking compulsions and observation. The more you observe and analyse derealisation, the more you keep yourself in an anxious state, creating a cycle that perpetuates the sensation.
A key step to overcoming derealisation is challenging the belief that it’s harming you. Recognise that while it feels unsettling, it’s not dangerous. Reassurance-seeking behaviours, such as googling symptoms or constantly monitoring how you feel, send signals to your brain’s threat response that derealisation is a problem to solve. This reinforces the cycle of fear and keeps the sensation alive.
Derealisation will subside when you stop feeding it with attention. This can feel difficult, especially when the sensation is frightening, but allowing it to be present without engaging is key. It’s a temporary response to stress, not a sign of something more serious.
I explore this in my book, Untangle Your Anxiety, where I discuss how to stop engaging with derealisation and other anxiety symptoms. Understanding the mechanics of derealisation can help you break free from its hold and regain a sense of connection. We also did several episodes on the topic on the
Final Thoughts
Derealisation can feel like a foggy, disconnected state of mind, but it’s important to remember that it’s a natural reaction to stress and anxiety—not a sign of something permanent or dangerous. Understanding the neuroscience behind derealisation, including its links to the occipital and prefrontal lobes, can help demystify the experience and reduce fear.
By breaking the cycle of observation and fear, you can teach your brain that derealisation is not a threat. With time and the right approach, this temporary sensation can pass, leaving you feeling grounded and in control once again.
Disclaimer
If you are experiencing derealisation and have concerns about your symptoms, it’s always best to consult with a healthcare professional. They can help rule out other potential causes and provide reassurance tailored to your situation.