Feeling as though you are in a dream while wide awake can be a disorienting experience. This sensation, where reality seems distant or altered, is common. It often arises as a temporary coping mechanism. Understanding this phenomenon can help alleviate the distress it causes.
Defining the Dreamlike State
The dreamlike feeling is often described clinically using the terms “derealization” and “depersonalization.” These dissociative experiences involve a disconnection from thoughts, identity, memory, or perception. While distinct, they frequently occur together, contributing to a sense of unreality.
Derealization involves feeling detached from your surroundings, as if the world around you is unreal, foggy, or dreamlike. Objects may appear distorted in size or shape, colors might seem dull, or you might feel separated from your environment by a “glass wall.” Time perception can also be altered, making recent events feel distant or time seem to speed up or slow down.
In contrast, depersonalization is a feeling of detachment from oneself, one’s body, thoughts, and emotions. Individuals might feel like they are observing themselves from outside their body, like a robot, or not in control of their actions or speech. This can involve emotional numbness or a sense that their identity or body does not belong to them.
Underlying Causes and Contributing Factors
Causes for these sensations are not fully understood, but they link to intense stress or trauma. High stress, chronic anxiety, or panic attacks can trigger these feelings as a way to cope with overwhelming emotions. This occurs when the nervous system is highly activated, disrupting normal brain function.
Past or recent traumatic experiences, such as abuse, accidents, or the sudden loss of a loved one, are contributing factors. The mind may induce depersonalization or derealization as a protective mechanism to shield from the emotional impact of these events. Emotional abuse or neglect during childhood, in particular, links to these symptoms.
Lack of sleep can profoundly impact cognitive function and perception, making the world feel less real. The use of certain substances, including cannabis, psychedelics, or alcohol, can induce or worsen these feelings, both during intoxication and withdrawal.
These sensations can also be symptoms of mental health conditions. They are commonly associated with anxiety disorders, depression, post-traumatic stress disorder (PTSD), and other dissociative disorders. In rare instances, neurological conditions like epilepsy or migraines might also present with these symptoms.
When to Consider Professional Support
Brief, passing experiences of feeling dreamlike are common, but persistent or severe sensations warrant professional attention. If these feelings are constant, intense, or do not resolve on their own, they indicate a need for evaluation. When the sensations begin to interfere significantly with daily life, affecting work, school, relationships, or routine activities, it is a sign to seek help.
If the dreamlike state causes anxiety, fear, or distress, or if it is accompanied by other concerning symptoms like severe depression or thoughts of self-harm, professional support is advised. Consult a healthcare provider if you cannot identify a clear cause or trigger for your feelings. Starting with a general practitioner can be beneficial; they can provide an initial assessment and refer you to mental health specialists if needed.
Practical Strategies for Managing the Feeling
When experiencing dreamlike sensations, strategies can help bring focus back to the present moment. Grounding techniques are often effective, such as the 5-4-3-2-1 method, identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Engaging senses by holding ice, splashing cold water on your face, or focusing on textures can also help anchor you to reality.
Managing stress is also helpful, as high stress levels often trigger these sensations. Techniques like deep breathing exercises, mindfulness meditation, and regular physical activity can help calm the nervous system and reduce stress. Practicing deep breaths, such as breathing in for four seconds, holding for four, and exhaling for six, can regulate your body’s rhythm.
Maintaining a healthy lifestyle, including adequate sleep and nutrition, can support well-being and reduce these feelings. Avoiding substances known to exacerbate sensations is advisable. Processing emotions rather than suppressing them, through journaling or talking to trusted individuals, can help manage underlying emotional factors. Identifying and reducing exposure to personal triggers, such as overwhelming environments, can aid prevention. Connecting with friends, family, or support groups reinforces that you are not alone.