Derealisation is the unsettling sense that familiar surroundings feel unreal, distant or dreamlike despite knowing they are real. This clear, printable information sheet explains common derealisation symptoms, its link with dissociation, anxiety and panic, and simple grounding ideas for returning attention to the present moment.
Clear language can help someone put a frightening, hard-to-describe experience into words. What is derealisation explains how the world may feel foggy, flat, unfamiliar or far away, and includes examples such as feeling as though you are in a dream or noticing that people seem different.
The sheet makes an important distinction between derealisation and losing touch with reality: a person usually knows that their surroundings are real, even when they do not feel real. It also identifies derealisation as a form of dissociation and notes that it can arise during intense stress, fear, anxiety, panic attacks or after trauma.
A practical “What can help?” section offers grounding strategies that can be tried during an episode. Readers are prompted to feel their feet on the floor, name things they can see and hear, hold something cold or textured, and focus on an ordinary activity such as walking, talking, listening to music or completing a simple task.
Parents supporting teenagers, adults experiencing anxiety or panic, and school pastoral staff can use the page as a calm discussion prompt at home, in counselling sessions or after a difficult episode. It also encourages readers not to repeatedly check whether things feel real and to seek support from a health professional if symptoms persist or affect everyday life.
