Advice?

Does anyone have any advice on how to stop a De-realization episode("I'm still asleep" or "Everything is fake")? Also, any help with Depersonalization (The left side feels alien and I feel like I'm a fake version of me)?

More specifically, is there any way to bring yourself out of a episode quickly but not noticeably? I would prefer not to have to explain my situation to others, and the episodes are getting more noticeable by the day.

The episodes usually happen at different times, so advice for both specifically would be very helpful.

the first things I do is contact my medical doctor and mental health treatment providers most times the solution is a medicaiton adjustment or medication change, a change to my diet, sleep routine, or other stressors that my treatment providers can help me with through medication and other adjustments to my physical well being.

then I use the grounding techniques that I have learned. Grounding is just a word that means doing anything that you like to do and is calming to you. for me thats rowing my canoe around the lake, taking a brisk walk, smelling spices like apples and cinnamon.

suggestion maybe you can contact your (or a treatment provider who can assess all the different causes (there are so many that can cause a person to have depersonalization/derealization symptoms. some are things like not getting enough sleep, poor diet and other normal adjustments that can be assessed and taken care of that can help some people. and maybe you can sit down and write out a grounding list of your own of things that you like to do, things that are calming to you.

you can try focusing on an object in the space you are in. describe it to yourself in detail using all your senses. what color? texture? temperature? what is it made of? does it smell? describe it to yourself down to the minor details. this could bring you back.

Okay, so the grounding works! Thank you guys so much! I'm going to stay away from any mental health providers for now, since I really can't afford that right now. But thanks again!