Depersonalization and derealization can be caused by anxiety. These symptoms can be frightening and can make a person feel seriously ill. But there is hope.

Chronic, high levels of anxiety can cause continual activation of the fight or flight response – the physiological bodily response designed to protect people from danger - even when there is no real danger present. Some people experience this in the form of acute panic attacks. Others experience chronic, uncomfortable symptoms of high level anxiety on a continuing basis.

Depersonalization and derealization are two of these uncomfortable symptoms. Many symptoms of fight or flight are caused by chemical changes in the body, but these two symptoms of are caused by chronic, rapid, shallow breathing. People breathe this way during fight or flight, but people with a lot of anxiety often habitually breathe this way, causing chronic symptoms.

What Are Depersonalization and Derealization?

Depersonalization is described as feeling disconnected or detached from one’s body. The person might feel like they are “not a person” or feel almost robot-like. It is experienced as an odd feeling. Some people describe it as being out of their body, in the sense of being hyper-aware of themselves, as if they are observing themselves from outside of themselves, even as they are walking and talking and doing. This feeling is common in those experiencing social phobia.

Derealization is described as feeling disconnected from one's surroundings. People describe it as feeling like they are in a dream. It usually begins with a feeling that things somehow look different. People often experience this as a real or perceived change in lighting in the room. Fluorescent lighting like in large department stores often triggers this. The lighting doesn’t cause this symptom, however. Shallow breathing associated with anxiety causes it. The lighting can be just a trigger.

Though these symptoms can accompany more difficult psychological conditions, very often they are simply a sign of an anxiety disorder. Many anxiety disorders can be treated fairly easily with medicine or specific types of therapy - like cognitive-behavioral therapy - and do not have to interfere with a productive, happy life, so proper diagnosis and treatment is important.

Other Symptoms of Shallow Breathing: Numbness, Dizziness, Chest Pain

Other symptoms caused by shallow breathing include feeling like one cannot get enough air no matter how much one breathes; numbness; dizziness; tingling; feeling faint; shaking; feeling of choking or smothering; chest pain.

These symptoms can be very frightening because they make people feel like they are either going crazy or are very seriously ill. Any time serious or troubling symptoms are experienced a medical doctor and/or mental health professional should be consulted so a proper diagnosis can be made and appropriate treatment can be sought. If an anxiety disorder like panic disorder, social phobia or generalized anxiety disorder is diagnosed, treatment options are readily available and the prognosis is often good.

Will Deep Breathing or Relaxation Training Help?

Training in relaxation and deep breathing is not a cure for anxiety disorders. Since effective mental health treatment is generally available, pursuing it should be the first option. Relaxation and breathing training are often included as just one part of an appropriate mental health treatment program. But learning and practicing these skills can help people in many situations and can contribute to their recovery from anxiety disorders once they do get into treatment.

This article is for general information only and is not intended to be personal mental health advice, diagnosis or treatment. People should always consult a medical or mental health practitioner if they are experiencing troubling symptoms.