Why Do People With Anxiety Disorders Experience Derealization?
Anxiety disorders can lead to a variety of unsettling symptoms, one of which is the sensation of derealization — a feeling of detachment from one's surroundings or a sense that the world isn't real. To fully understand this phenomenon, it's important to first explore what we mean by "realness" and how our brain processes reality under normal conditions.
What Is Realness?
In our daily lives, our brains constantly shift focus to what's most relevant or urgent in the moment. This might include fast-moving objects, subtle environmental changes, or vivid stimuli like bright colors. As modern life has become increasingly complex, our attention has shifted from external stimuli to internal thoughts — such as how we're perceived by others, whether a past conversation might have been misinterpreted, or if a minor physical sensation could signal a serious health issue.
These sensations of "realness" are essentially the brain's way of helping us react quickly to our environment. They serve an evolutionary purpose: to ensure our survival by keeping us alert and responsive to immediate threats.
When Attention Resources Become Overloaded
Both real and imagined stimuli require attention — but there's a key difference. Tangible, external stimuli are finite, while internal thoughts can multiply endlessly. When we're caught in cycles of anxious thinking, our attention becomes overwhelmed. Our brains evolved to handle short bursts of external threats, not the constant internal stress that modern anxiety creates.
When attention is overused or misdirected, our ability to stay grounded in the present weakens. Many people with anxiety report zoning out or losing focus during routine tasks. This mental switching not only drains energy but also disrupts our sense of reality. When we suddenly "snap back" to the present, we may feel confused or detached — a momentary experience of derealization.
How Physical Symptoms Intensify Derealization
The Role of Neurotransmitters
Neurotransmitter levels play a crucial role in how we perceive reality. When these chemical messengers are balanced, our senses operate clearly, like a high-definition signal. But when neurotransmitter levels are disrupted — often due to chronic anxiety — our brain struggles to process sensory input accurately.
This can result in strange bodily sensations, such as feeling numb, foggy, or emotionally distant. Some describe it as seeing the world through a veil or experiencing a sense of unfamiliarity with familiar surroundings. These symptoms are rooted in the body's electrochemical system and are often a direct result of prolonged stress and anxiety.
Strategies to Reduce Derealization
Derealization typically occurs when attention is depleted and sensory processing is disrupted. At its core, this issue is tied to chronic anxiety and intrusive thoughts. Therefore, managing anxiety is key to reducing episodes of derealization.
Immediate Relief Techniques
For immediate relief, grounding techniques like guided body scans or lying down with eyes closed can be highly effective. Practicing mindfulness meditation for just 10 minutes can activate the body's relaxation response, helping to restore energy and re-establish a sense of presence.
Long-Term Solutions
To address the root cause, it's essential to manage obsessive and intrusive thinking. Techniques such as mindfulness meditation, cognitive restructuring, and thought defusion can help break the cycle of anxiety. These practices train the brain to respond differently to stressors and reduce the frequency and intensity of derealization episodes.