First aid tips for panic attacks, derealisation and depersonalisation

Do you suffer from Depersonalization and Derealization (DPDR)? In this video, we discuss some simple and effective first aid tips to help you manage your symptoms. From grounding exercises to mindfulness techniques, you will learn how to better cope with the feelings of detachment and unreality that come with DPDR. So, if you are looking for a way to feel more present and in control of your emotions, be sure to watch this video. Don't wait - start tackling your DPDR today!

In this episode I’d like to offer you some first aid tipps if you are experiencing panic attacks or the sensation of derealisation or depersonalisation. What’s important is that in most of the cases people who experience the sensations of derealisation or depersonalisation are not suffering from a serious disorder. Nevertheless, it is always important to consult a specialist. Usually this feeling is not a psychotic experience meaning that people are not able to assess that they are derealising anymore. And usually it’s also not the case that people suffer from so called associative DRDP as these symptoms must show and manifest over a very long period of time. Most commonly, your sensation of derealisation or depersonalization is the consequence of a panic disorder or represent the pattern of the the so-called „larvised panic disorder“. These feelings may arise because of stress hormones being released into your blood stream or from hyperventilation.

And this is tipp no. 1: Get yourself moving!

Usually the feeling of derealization happens because your body glands release stress hormones or, has also stated before, as an aftermath of hyperventilation. The important thing is that your body is being put into a stress response and our original fight-or flight principle kicks in.

That means that your body is flooded with stress hormones in order to get you moving. Your heart rate and breathing accelerate so your body can be supplied with as much oxygen as possible.

If you now try to relax and breathe it away calmly you might be successful but it’s usually much better to get yourself moving because this is the option your body is offering to you in that moment.

And more importantly, these stress hormones are broken down and metabolized in a shorter period of time when you are exercising. So get moving and try to mobilize as many muscles as possible and your problems and symptoms might decrease a little immediately.

Tipp No. 2 adds to this: Chew gum!

From an evolutionary point of view we can argue that in a life-threatening situation we must do everything possible to get out of the dangerous situation - and eating would definitely not help with that! So if you chew gum you feign safety and security to your mind and it gets into some kind of faulty circuit" and says "Hey, if we eat something, it can't actually be that dangerous“.

That may stop your body from releasing stress hormones on and on.

And that brings us to tip number 3: breathing exercises.

One of the core reasons why we humans experience this feeling of derealization in certain situations is simply because hyperventilation is chronic and latent. This means that we unknowingly breathe too fast, for too long.

The problem that arises here is the vasoconstriction of the brain vessels, which can be accompanied by a slight oxygen deficiency. This causes this strange diffuse feeling, as if you were standing half a centimeter next to yourself or you are not completely inside yourself or you just have this feeling that the environment is not quite real anymore. Here you should try a breathing exercise that can help you slow down your breathing frequency in a controlled way.

Meditation or breathing exercises alone will not help to get rid of your problem in the long run. Check out the linked video for this as well.

So let’s move on to tip number four:

Often, symptoms of derealization or vertigo, are due to a "lavished panic disorder", meaning the symptoms of anxiety and panic don't necessarily co-occur. For us, this means that we should put an eye on the area of panic disorder as well and take care of it accordingly:

What is our body actually trying to tell us? In most cases of a panic disorder, our body doesn't want to tell us anything, but we can start interpreting our body's signals reasonably. So what your body is expressing is not necessarily "Hey, do this, this or that in the future“. But: “Please don't keep doing what you're doing and what you’ve done so far."

Unfortunately, your body is not capable of giving you a clear forwarded guidance, it can only react retrospectively and signal "Please don't continue like this." So it’s up to us to learn how to identify when we’re working against our inner needs.

So this is tip number 1: Try to identify your inner needs. Tip number 2: Try to find ways to satisfy your inner needs. And tip number 3: If you notice that you can't meet your inner needs, you will however be able to reprogram your inner need level over time to be able to meet it again.

Have a look at the linked video on how a feeling is created.

And that brings us to tip number 5: A long-term change is the result of reprogrammed patterns in your mind

Our mind works in programmed patterns and does not believe in what is right, but it believes in what we have heard or experienced the most. Your symptoms most likely don’t emerge from a disease. A disease is only a term to describe symptoms. Your symptoms most likely express your long acquired thinking patterns and therefore it is important in the long run that you learn to change your thinking patterns and accordingly program new patterns over time. It is best to find a professional person to help you with this, as I do in my practice. Because for long-term success, it's always good to have someone to self-reflect with. Do write me in the comments if you have ever experienced these feelings of derealization or even depersonalization, or if you are affected by panic disorder. Maybe you tried other things that helped you in these situations that you would like to share.

The Symptoms of a Panic Attacks

It is normal to feel anxious or stressed at times, but it can be distressing when this anxiety turns into a full-blown panic attack. A panic attack can be an intense and overwhelming experience, often leading to fear and confusion. To help you identify whether you are having a panic attack, let’s take a look at some of the common symptoms associated with this condition.

One of the most common symptoms of a panic attack is an increased heart rate. You may also experience sweating, trembling or shaking, chest pain, nausea, dizziness, hot flashes or chills. You may feel like you can’t catch your breath and have difficulty breathing normally. Your thoughts may become jumbled and your mind may race as you struggle to make sense of what is happening. Other physical symptoms that can occur include feeling faint or lightheaded, feeling like the walls are closing in on you and having trouble speaking or swallowing.

In addition to these physical symptoms, many people who experience panic attacks also report psychological distress. Feelings of terror and dread are often present during a panic attack and they can last for several minutes up to several hours after the attack has subsided. It is not uncommon for people to feel embarrassed or ashamed after experiencing a panic attack; however, it is important to remember that this is a natural response to extreme stress and that these feelings are nothing to be ashamed of.

Panic attacks can be frightening and overwhelming experiences but understanding the causes and symptoms can help you cope with them better if they occur in the future. If you think that you’re experiencing a panic attack, it is important to seek professional help from your doctor or mental health provider so that they can evaluate your condition and create an appropriate treatment plan for you.

How to deal with DPDR

If you're someone who suffers from DPDR, or depersonalization/derealization disorder, then you know how debilitating and scary it can be. Symptoms can include feeling disconnected from your own body, feeling like the world around you is not real, and having intense anxiety. While there is no cure for DPDR, there are some things that you can do to ease your symptoms. Here are some first aid tips for DPDR:

-Talk to somebody who understands: This can be a therapist, a friend, or even an online support group. It's important to have somebody to talk to who understands what you're going through and can offer support.

-Identify your triggers: What sets off your DPDR episodes? Once you know what these triggers are, you can try to avoid them or be prepared for them when they happen.

-Create a calming environment: This may include things like soft lighting, gentle music, or aromatherapy. When you feel an episode coming on, go to your calm place and take some deep breaths.

-Try grounding exercises: These exercises help bring you back to the present moment and can be very helpful in easing symptoms of DPDR.