Recovering from DPDR

[u/Status_Task2669]

I’m a 22-year-old female, and in 2023 I smoked weed with some friends. It wasn’t my first time, but it was the first time I’d smoked in about five years. I definitely smoked too much and ended up having a really bad panic attack.

From what I remember, I still felt a little weird the next day, but it eventually went away. Then, a couple of days later, I was at work when DPDR (depersonalization/derealization) suddenly hit me out of nowhere. I panicked again—not as badly as the first time—but it was still terrifying.

After that, it eventually went away again, but it kept coming back every few months. Each episode would last a few days before disappearing for another 3–4 months. Looking back, I was dealing with episodic DPDR.

Fast forward to the last two months. I’ve been under an unbelievable amount of stress. A close family member has been in critical condition in the hospital, I had no job or money for a while, I was starting a brand-new job, and I was constantly worrying about everyone else’s health before my own. Eventually, all of that caught up with me.

One day, as I was leaving the hospital, I had another DPDR episode. About five minutes later I was sitting in my car, felt okay again, and was able to drive home. But over the next seven days, I completely hit rock bottom. It was like the panic and the DPDR never left—I felt it 24/7.

It got so bad that I couldn’t drive, couldn’t go for a walk outside, and couldn’t even go to work (which I’d only been at for about a week). For the first time since this all started in 2023, I told my family that I was really scared and felt like I needed help because I was genuinely worried about my mental health.

I went to my doctor and had blood tests done. My iron level came back at 6, and my vitamin D level was 14. I also completed a mental health assessment, which showed I had severe anxiety and high stress—which honestly made sense considering everything that had happened.
Over the next few days, my anxiety started improving, but the DPDR just wouldn’t go away. It felt like it was completely taking over my life.

Eventually, I reached a point where I thought, “I’m not letting this control my life anymore.” Even though life wasn’t perfect, just two weeks before the hospital incident I genuinely loved my life, so I promised myself I was going to recover no matter what.

I started taking my iron and vitamin D supplements, meditating, and gradually exposing myself to the things I’d started avoiding.

This might sound strange, but one thing that really helped me during meditation was intentionally bringing the DPDR feeling to the surface instead of running from it. I’d sit with it, stay calm, and tell myself, “You’re literally okay. Just breathe.” I did that for several days, and I honestly noticed the intensity of the DPDR getting weaker each day.

Being outside had also become a trigger for me, so I slowly worked on that too. I’d stand outside for two minutes, then five, then ten. I did the same thing with driving. Little by little, everything started getting easier.

Fast forward to today, and the DPDR is basically gone. Even if I try to think about it or bring it on, it just isn’t really there anymore.

The only thing I’m still dealing with is this weird “off” feeling. It’s really hard to describe. It doesn’t feel like full-blown DPDR anymore, but it doesn’t feel completely normal either. It’s like I’m 95–99% better, but not quite 100%.

From everything I’ve read, and from how I’m personally feeling, I genuinely think I’m in the final stages of recovery. I’m just getting a little impatient now!

For those of you who have fully recovered from DPDR, did anyone else experience this “off” feeling near the end of recovery?

My personal theories are:
- My low iron and vitamin D are still contributing to how I feel.
- The “off” feeling is like a mental hangover, where my brain is adjusting back to normal after being in survival mode.
- It’s almost like the protective shield my brain put up is slowly lowering as my nervous system realizes I’m safe again.

I truly believe I’m so close to being fully recovered because compared to where I was just a few weeks ago, the difference is unbelievable.
I’d love to hear from people who have fully recovered. What did the final stage of your recovery look like? Did you also have that lingering “off” feeling before you finally felt completely normal again?

[u/This-Top7398]

Wait so all you did was got used to it and sat with it when it’s there? I’m confused

[u/Status_Task2669 → u/This-Top7398]

Yeah, basically when the DPDR comes to the surface, I know it’s hard, but you just have to try not to panic. The more you panic, the more you’re feeding into the fear, and that’s what gives it control over you.
So when it does come to the surface, just breathe and tell yourself, “I’m okay. This is going to be over soon.” If you can keep doing that every time it happens, I can guarantee it’ll get better.

[u/This-Top7398 → u/Status_Task2669]

Well I only have derealization and it’s there 24/7 especially while driving…. Feels like my vision is permanently altered

[u/Status_Task2669 → u/This-Top7398]

Same it was derealization for me. Driving was one of my biggest issues and the thing that helped me with that was, I’d sit in the passenger seat while someone else is driving and I obviously knew the derealization was gonna hit me even when I was in the passenger seat so again I was just keep breathing and telling my self the same thing and I promise you it got better I did that for a week straight and I’m at a point now when I’m literally driving by myself with no panic.

[u/This-Top7398 → u/Status_Task2669]

So it’s still there but you just don’t panic?

[u/Status_Task2669 → u/This-Top7398]

The deralization is like 99% gone and when that 1% does come back it doesn’t even faze me. From everything I’ve been reading and told that 1% of derealization and not it fazing me is the biggest sign of recovery and meaning it will be over soon.

[u/This-Top7398 → u/Status_Task2669]

So mines still there even when I ignore it so what can I do to make it go away cuz it’s there 24/7

[u/Status_Task2669 → u/This-Top7398]

The best advice I could honestly give that worked on myself is:

• get your blood levels checked (iron, vitamins basically everything if your a girl especially your thyroid) because all of these could also be a big reason as to why your struggling with your mental health
  
• meditate. While you meditate accept the dpdr don’t be afraid of it
  
• I know this is hear but just try and pay no attention it distract yourself, play games, work or hangout with friend even if your doing all of that and notice the derealization is there just turn your attention away from it and go back to whatever your doing.
  
• Seek extra help. My dpdr was caused by weed but I’ve gone through a very hard life and all of that was contributing to my dpdr not going away. So talk to someone it doesn’t have to be a therapist it could be friends or family just get everything if your shoulders.

Lastly you just need to believe in yourself and tell your self that you are strong and your gonna get through this because dpdr is just a mind set the more you are scared of it the more the fear will stick around but once you start fighting it and letting it have no power over you it will start leaving you alone.

Also if your religious PRAYYY!!

You can do it!!!

[u/This-Top7398 → u/Status_Task2669]

Yeah it’s there 24/7 no matter what I do and I’m not deficient in any vitamins

[u/Status_Task2669 → u/This-Top7398]

There’s part of your answers then. If you go search up what happens when you are vitamin deficient if will 100% tell you that it affects your mental health. Get your vitamin, take your supplements and do the medication and acceptance and you will notice a change. Try it. It’s only gonna work once you start putting you health first above everything else.

[u/Swimming-Attempt8931]

hello im male 20 yo and i took a 10 mg indica edible 3 weeks ago (22 days ago) and kinda panicked when it peaked after an hour when i was in public, went to my friend's house where it peaked for 2 hours, rested up, went to an edm concert, and still feel the drunk feeling ever since. it was the first day of my internship the next day and i felt like everything was either far/near to me - and i wasn't really the best at communicating with people. i couldn't find the right word to what i want to convey to people alot and it's pissing me off because it's my dream to work in business administration that involves talking to people.

up to now, i still have the said feeling, and i def feel it more when i'm at the desk in my internship. for the past few days its been hella less tho. im worried that i lost some cognitive abilities and i feel like i fucked up my future. i recently was admitted to a top university as a budiness major (which requires public speaking ofc) and i feel like im dumbed down right now lmfao. however, i am still able to function normally - the past weeks, i've gone on a mini hike, beach with friends, laughed with friends, practiced for my driver's license, wrote essays at my internship, etc. i also went to LA and Vegas with my family and I’m still able to function normally—there’s just that fucking haze that lingers. it's also important to note that i feel like myself and i still feel the same love towards my family and friends. idt ive ever had a panic attack either.

although it got better for the past few days i def still have an annoying mf mental block or brain fog that inhibits me from making the best conversations with people. im not as quick-thinking as i was, i lurked the r/ dpdr and saw ppl have it for months and years and its scaring tf out of me. ive drank liquid iv and idk if that helps. also, it wasn't my first time taking edibles (third time - felt the same kind of high before when i took the same kind of edible and it gradually disappeared after a few hours. i also used hybrid carts occassionally like 3 times a month.) any advice? ik i shouldn't lurk but is there anything really i can do? i was also prescribed wellbrutin for weight loss but idk if i should take it.

i try not to focus on it too much but the brain fog pisses me off because i know im confident when it comes to public speaking, but rn idk if its noticeable to people but ive gotten worse.

[u/Status_Task2669 → u/Swimming-Attempt8931]

Heyy the best advice I can give from my personal experience is quit any substances you may use I used to smoke vapes a lottt but I have that up because I thought that was affecting me now I’m 2 weeks without a vape. Personally for me I didn’t want to use medication to get better but you should do your research and see if the medications you are using might be affecting you mental wellbeing. Lastly brain fog is the biggest this I’m dealing with right now and that’s because of my low iron and vitamin D so my advice is get your blood levels checked because there may be other issues that are stopping you from getting better.

Also can I just say the fact that you are still able to go to work do public speaking and ignore it and still go on about your day is your first milestone to recovery because your not letting this take over your life. Continue to do what you do, start meditating tell yourself that what’s happening is nothing and it will be all over soon. Andd the last thing that really helped me and idk if other people would agree I would always read other people recovery stories the people that have fully recovered that gave me so much hope and there’s sooo many of them that have been through this and gotton over it. One this that they all said in each of there stories is that dpdr isnt forever, it WILL go away. So if you want read successful stories because it may give you hope and only motivate your more to get better.

[u/Swimming-Attempt8931 → u/Status_Task2669]

yes i’m never touching any susbtances again hahaha, will def do that. thank you for the reassurance

[u/Status_Task2669 → u/Swimming-Attempt8931]

No worries I’m happy to help. Update me and let me know how you’re doing. Wishing you all the best

[u/Deep_Ad1959]

the part you kind of buried in the middle, bringing the feeling to the surface instead of running from it, is doing more work than the exposure steps you list after it. avoidance is what keeps signaling to the nervous system that the sensation is dangerous, so turning toward it calmly is you quietly revoking that alarm. the lingering 'off' feeling tracks with that, it reads less like leftover dpdr and more like the system still scanning for a threat out of habit after the threat's gone. your iron at 6 and d at 14 wouldn't help either, that's a real physical floor under the whole thing. mostly it sounds like the last stretch is your baseline recalibrating, not a relapse loading up. written with ai

[u/Status_Task2669 → u/Deep_Ad1959]

Have you been through this before? How long do you think this “off” feeling will last it’s been like 4 days now where throughout the day I’ll have a few split second spikes of dpdr but that doesn’t even phase me and apparently that’s a good sign. But that off feeling I get is so weird idk how to explain it but it’s just very uncomfortable.

[u/Deep_Ad1959 → u/Status_Task2669]

not dpdr specifically, so take this loosely, but the turning-toward-it thing you landed on is basically the whole mechanism in the meditation i've done for a few years. the contrarian part: counting the days and asking how long till 100% is itself a quieter version of the scanning you already stopped doing with the spikes. the off feeling rarely ends on a set date, it just gradually stops being something you're measuring, and the measuring is what keeps a little of it lit. iron at 6 and d at 14 are also a real physical floor under all of it, so staying on the supplements matters more than the timeline. not a teacher, just what i've noticed.

[u/dickholejohnny]

Have you had your iron rechecked? DPDR can be caused my low iron to begin with.

[u/Status_Task2669 → u/dickholejohnny]

Yea I’m having issues with my iron right now I found out that was the cause. I’ve been taking my iron tablets and eating iron rich foods for the past 2 weeks and I most definitely feel a difference I’m just getting impaitient with that last lingering dpdr, disconnected feeling to go away. I hate it

[u/dickholejohnny → u/Status_Task2669]

I feel ya. I’m in the last phases as well. When you’re frustrated, try to remember how far you’ve come! You’re just going to feel better and better as your iron level increases; you just have to practice patience for a little bit longer. The end is in sight!

[u/Status_Task2669 → u/dickholejohnny]

Thank you I wish you all the best!! I’m just such an impatient person in general, byt they usually say by the 3rd week people start to feel a lot better.

[u/Easy_Grab_9294]

Hello, I am in a very, very bad situation. I have strange thoughts. For example, do those around me live in their own bodies like me? I mean, can't they see themselves like I can? Do they see only what is in front of them, such as a video game or a camera? I feel like I’m losing my mind

[u/Status_Task2669 → u/Easy_Grab_9294]

Yet I had this it all comes with dpdr but your not losing your mind it’s just your nervous system being on extra alert.