이화여자대학교 학생상담센터이화여자대학교 학생상담센터

Tips on understanding the function of reality sensory

Understanding reality sensing function

Sometimes when you are physically/psychologically distressed to be severely stressed or unable to sleep properly, you feel like you are separated as if you are watching TV or you are not you, but someone else. Sometimes the world you live in does not feel real, things look blurry or flat, and sounds sometimes feels louder or softer than they really are. If you are having difficulty with everyday life as you continuously and repetitively feel separated from your body, mind and environment, it may be helpful to learn about the depersonalization-derealization disorder.


(* The exact cause is still unknown.)

  • Using substances such as alcohol, cigarettes, caffeine, etc. when you feel comfortable
  • Severe and continuous suffering from anxiety-related symptoms including depression or panic attacks.
  • Personality traits that tend to avoid or deny tough situations and inability to adjusting to such situations
  • Mental trauma or witnessing of such situation during adolescence or adulthood
  • Severe stress from important relationships, economic or work-related issues

Symptoms of deteriorated reality sensing function

Experiences and emotions associated with depersonalization-derealization disorder may be difficult to explain. The following symptoms usually appear in when you are in your mid-teens to late-teens or right after come of age, and such symptoms can last for hours, days, weeks or even months.

Depersonalization symptoms
  • It is like being an outsider, observing your thoughts, feelings and body. For example, it feels like floating in the air above your body.
  • It feels like being a robot and you cannot control your words or actions.
  • It feels like your body, legs or arms are twisted, enlarged or shrunk, and your head has been covered by something like a blanket.
  • You feel physically and emotionally insensitive to responding to the surroundings.
  • When you reminisce, you feel like something is missing and the memory feels alien.
Derealization symptoms
  • You feel like you are getting away from your surroundings or your surroundings feels strange. For example, it feels like living in a movie or dream.
  • You feel emotionally separated from the ones you care about as if there is a glass wall between you and them.
  • The surroundings seem distorted, blurred, colorless, cartoon-like or artificial.
  • The sense of time seems to be disappeared as the recent events feel like things have happened in the distant past.
  • Distance, size and shape feel distorted.
Potential outcomes of deteriorated reality sensing function
  • Difficulty in focusing and remembering something
  • Difficulty in sustaining daily life
  • Problems in relationship with family and friends
  • Anxiety or depression
  • Hopelessness

Overcoming depersonalization-derealization disorder

Focusing on reality

1. Recognizing and acknowledging depersonalization

It is not easy to accept various symptoms that you feel when you are suffering from depersonalization. However, if you continue to think that ‘these symptoms are dangerous,’ the brain recognizes that you should run away from and be afraid of these symptoms. Although the sensations from depersonalization are uncomfortable, if you think of they are natural, you will be able to control depersonalization disorder, not the other way around.
When you recognize the sense of depersonalization, tell yourself, "this feeling will calm down shortly," and "I feel strange now, but I'm fine." Also, try to remember previous incidents when depersonalization symptoms went away quickly.

2. Focusing on current surroundings

When you feel symptoms of depersonalization-derealization, think of right now, right here.' Take a look around. What’s the current temperature? What are things laying around? Look at the colors of the nature, object and living things. What do you smell? What do you hear? Is anyone talking to you?

3. Getting along with others around you

If you have been talking to someone, try to keep the conversation going again. If you are experiencing symptoms of depersonalization when you are alone, send a simple text to your friends or family and call them. If you are comfortable with it, share it with your friends and family after you experience the symptoms. More people are experiencing these symptoms than you think. However, you do not have to reveal that you are suffering from depersonalization.

Addressing the anxiety caused by depersonalization-derealization symptoms
  1. Take a deep breath.
  2. Confront negative thoughts.

    If you are suffering from depersonalization, you may feel that you are not going to be able to control your thoughts yourself, you are abnormal, your head is spinning, or you are going to fall. A good way to overcome negative thoughts is to say something positive to yourself:

    • “I am fine. It will be just a while before I feel better.”
    • “Do not be afraid. This is not dangerous.”
    • "These feelings are not so great, but it’s alright as the feelings will be gone soon."
    • “I am right here, right now. What is that thing I see? Should I smell it? Let’s listen to what I can hear right now.”
  3. Make time for you to enjoy yourself on purpose.

    Write down hobbies that you like and enjoy on a piece of paper! And get one with anything that will reduce your stress. Make time for it on purpose. Do it as often as possible. It can be just a few minutes every day. This is especially good if you are experiencing anxiety or depersonalization.

  4. Take time to exercise regularly.

    Exercise helps reduce the sense of unrealism. In addition, exercise increases self-confidence, relieves tension and regulates stress. Plan a short walk or jog every day. If you are not into walking or jogging, look for other physical exercises like yoga or pilates! Ewha Womans University has numerous facilities such as ECC Fitness Center, Fitness Room, Indoor Golf Course, Swimming Pool and Tennis Court.

  5. Get plenty of sleep.

    Sleep and anxiety/stress are related to each other. If you do not resolve the anxiety/stress, you will have problems with your sleep and vice versa. Having the proper sleeping habits will help prevent depersonalization and anxiety.

    • Try to sleep for 8 to 9 hours a day on a regular basis.
    • Avoid consuming caffeine and alcohol before going to bed as it will decrease the quality of your sleep.
    • Do not use electronic devices for at least an hour before you go.
Getting professional help
  1. Look for therapist.

    If depersonalization affects your everyday life, you need to seek professional help. Consult a professional to decide on what treatment is effective for your condition. The treatments used for depersonalization include:

    • Cognitive therapy focuses on changing the way one thinks about non-reality
    • Behavior therapy is aimed to form behavioral strategies to move mind focused on depersonalization away
    • Psychodynamic therapy is designed to solve experiences and painful emotions that separate reality from oneself
  2. Another method is to seek help from another clinic if the current treatment is not effective.

  3. Keep a diary of symptoms.

    Keeping a diary of your symptoms will be very helpful when you interact with a professional later. Take note of time, place and types of symptoms as well as your feelings and thoughts. As you record, check to see if the symptoms overlap with the symptoms of other mental illnesses, such as depression and anxiety.

  4. Take medication as needed.

    There are no special medicines that are effective in the treatment of depersonalization. However, keep in mind that a professional can prescribe medication to help with depression or anxiety. If you are provided with medication, do not stop taking it without consulting a professional. And when you take anti-anxiety drugs and antidepressants, please avoid consuming alcohol or other drugs. Finally, be careful not to take more than prescribed.


我们因身心疲倦而感到压力 无法入睡时, 有时就会感觉看自己的样子 就像看电视一样被分离出来,又有时 感觉自己变成了别人, 现在我生活的世界 感觉不是真实的,事物变得模糊又乏味, 声音比实际变得更加的大或者更加小。 像这样我的身体和我的思想 以及环境都分离较远的感觉体验持续及反复,使我的日常生活产生困难的话,对人格解体非现实感(Depersonalization - derealization disorder)的了解或许会有帮助。



  • 转换心情时吸食烟酒,咖啡因等类似药物
  • 患有抑郁症和恐慌行为的恐慌症的等症状, 并长期患有这些症状的人
  • 性格特征, 想要逃避或否认困难时,具有较难克服困难这一特定性的人
  • 小时候或者成人后经历或目击过心理创伤相关事件的人。
  • 在重要关系, 经济或职场相关的的问题中产生严重压力的人。


想要说明人格解体非现实感障碍及相关经历和情感时相对较难, 以下症状 大部分出现在十岁中后期,或者 刚成年的人身上。像这种人格解体和非现实感症状可能会持续一小时, 一天, 几周, 甚至几个月。

  • 我不是我而是旁人,就像在一旁观察 我的思想情感以及身体一样,例如 感觉自己在我身体的上空漂浮着。
  • 感觉自己变成了机器人, 无法掌控自己的语言和行为。
  • 我的身体, 腿 手臂似乎变得僵硬, 感觉变大或者变小,头好像被被子一样的东西包裹着。
  • 我想感受把我包围的环境时, 身体和大脑却没有任何感觉。
  • 当某种记忆浮现,却觉得少了什么感觉一样,不确定那个记忆是不是自己的记忆。
  • 我似乎与周围渐行渐远,又或是感到周围的一切都很陌生, 例如 感觉自己生活在电影或梦中。
  • 我珍惜的人和我之间 似乎隔着一道玻璃墙,相互在情感上远离。
  • 周围似乎变得扭曲,浑浊, 似乎没有任何色彩, 感觉像漫画一样平面的,或人为的。
  • 最近的事情,却感觉像很久以前发生的一样, 时间感消失,
  • 距离, 大小和形态变得扭曲
  • 很难集中或记住某些事情,
  • 持续日常生活很难,
  • 和家人朋友间产生关系问题
  • 恐慌症或抑郁症,
  • 感觉没有希望


  • 持续或反复感觉 以上人格解体和非现实感症状
  • 职场,学校及日常生活因以上症状被妨碍从而感受到很大压力
  • 以上症状不是因药物滥用或 药物作用导致的身体反应和 类似的身体疾病的情况
  • 以上症状和恐慌障碍,主要抑郁症,恐慌症,急性压力障碍,心理创伤后压力障碍, 睡眠不足等一样 大部分是其他精神障碍的附属症状。 所以如果患有之前提到的精神障碍, 从而产生这些症状的话 就不诊断为人格解体非现实感障碍。



1. 认识并接受人格解体的感觉

在经历人格解体时 要接受各种症状是非常不容易的。 但是如果一直认为“这些症状很危险”的话, 大脑会因这些症状 而意识到要逃避和害怕。 在经历人格解体时 而感受到的感觉尽管会不舒服, 但如果能想的顺其自然的话, 那么人格解体就不会控制你,而是你可以控制人格解体了。


2. 集中周围的现实环境

当出现人格解体非现实症状时, 请想象“此时此刻”。现在周围的温度是多少, 周围有什么事物,大自然, 生命体的色彩是什么样的,又有什么味道,又有什么声音, 谁在跟你讲话等等, 请感受一下。

3. 融入周围人群

如果和某人对话聊天的话,请努力一直聊下去。如果你一个人的时候 产生了人格解体症状的话,就向朋友家人发简短的信息或者打电话。如果你愿意,在产此症状中或结束症状后, 向朋友或家人叙述整个经历。比想象中有更多的人经历过人格解体症状,但是没有必要觉得只有你才会经历这个症状。


1. 深呼吸

2. 直面负面情绪 想法

如果经历人格解体的话, 好像感觉自己无法控制自己的想法, 感觉自己不正常 或者脑子一片空白, 又或者感觉要晕倒。 战胜负面想法很好的办法是 给自己说积极的话

  • “我会没事的,等一会儿就好了”
  • “不要害怕, 这并不危险”
  • “这些感觉并不怎么样 很快就会消失的。没事”
  • “我此时此刻就在这里,现在眼前看到的是什么?
  • 闻一下现在有什么味道?
  • 听一下现在有什么声音”

3. 就算是有意的也要去创造一个愉快的活动时间。

平时我喜欢并且享受的兴趣爱好是什么, 在纸上写下来吧! 并且不管是什么 只要能减你的压力, 就算是刻意去做,那也经常去做。 就算一天只有几分钟也好! 特别是 不安感或人格解体产生的话, 非常推荐这个方法。

4. 1. 确定有规律的运动时间。

运动对减少”非现实感”有很大帮助 并且运动刻意提高自信心, 减缓紧张, 调节压力。 每天即使再短也要散个步 或者慢跑, 如果觉得散步 或者慢跑太容易的话 尝试瑜伽或普拉提等运动吧!梨花女子大学有ECC健身房,跑步室, 高尔夫场,游泳馆,网球场等很多健身设施 请供参考

5. 取得充分的睡眠时间

睡眠和不安感/压力紧密相关。 如果没有解决不安/压力的话, 就会产生睡眠问题, 相反也是一样的。 如果保持一个良好的睡眠习惯, 有助于预防人格解体和不安感。


  • 有规律的每天睡8-9个小时
  • 睡觉之前如果摄取咖啡因和酒精的话 就会降低睡眠质量, 请避免使用
  • 尽量在睡前一小时不要使用任何电子产品

1. 了解治疗师

人格解体对日常生活有很大影响的话 就有必要接受专家的帮助了。 和专家一起商议 你现在的状态适合什么治疗法 才更有效率。 人格解体的治疗有以下几个方法:

  • 认知治疗: 集中改变对非现实的思考方式
  • 行动治疗:将人格解体过于集中于人格解体症状的想法 转移到其他地方去,从而形成行为战略的目的。
  • 精神动力治疗:导致当现实与自己分离的 经历和痛苦感情 以解决这些问题为目的

如果你现在进行就诊的医院的治疗没有效果的话 转院可能是比较好的方法。

2. 写症状日记

每当出现人格解体症状时 如果写在日记上, 以后见专家时有很大帮助。 什么时候 在哪里产生什么症状, 有什么感觉 什么想法, 都尽量详细的记录下来, 记录的同时 避免将 人格解体的症状 和抑郁症 恐慌症一样 与其他精神疾病的症状混淆

3. 根据需要 按时服药

对人格解体治疗较有效的专门药是没有的。 但是你要了解 专家会处方对抑郁症 恐慌症的药。如果是专家开药, 在与专家没有商议的情况下 请不要中断服药 并且服用抗恐慌药和抗抑郁药的时候 避免饮酒 或使用其他药物, 最后请注意绝对不要过多的服用处方上的药物剂量。


1. 由于人格集体非现实感障碍的症状 虽感到痛苦, 但必须记得 这些症状 并没有危险性。 事实上 人格解体非现实感障碍的症状 在失眠和恐慌症产生时 经常出现的症状。

2. 人格集体非现实感症状会因为错误的呼吸方法而导致“过度换气综合征”而产生,但是过度换气综合征 需要过多的氧气。

想要战胜过多过度换气综合征的话 首先要了解相关症状, 其次关于过度换气综合征的相关问题, 具体看下面

1. 平时呼吸是否急促?


2. 平时呼吸时呼吸是否较浅?


如果你觉得自己好像有过度换气综合征的话 请了解下面的’慢慢呼吸方法’ 请试着1分钟做10遍!
  1. 首先放松的坐好
  2. 集中呼吸
  3. 不要忘记, 不是用胸而是用腹部呼吸
  4. 吸气3秒
  5. 吐气3秒
  6. 与此同时对自己说‘镇定’,‘ 放轻松’
  7. 直到过多呼吸症状消失为止一直做