Exercises to help cure DP

After a lot of research, I've written down all the best exercises for helping cure DP and would like to share them. I truly hope that if you can find the motivation to put these into practice, maybe, just maybe you can come out of this. Im also in the process of attempting these so please know: You're not alone.
Exercise 1: Write down which aspects of yourself could produce shame in yourself or others (aka parts of yourself you feel you have to deny in order to avoid pain). Also try to pinpoint the specific aspect of yourself that became disturbed to the point to where you felt DP. Also write down any humiliating things you have done in the past. (if you expose yourself to the feelings you try so hard to avoid, your mind may see less of a reason to keep dissociating)

E2:Merging observer self and experiencer self:
-Verbally describe your actions and current experience in detail to yourself in your head (or aloud but not needed) for 10 min intervals multiple times a day. Remember: Don't QUESTION your experience, DESCRIBE it.

E3: Cognitive Defusion:
-Realize that your thoughts are the mere contents of your mind and not something you should judge yourself for.

E4: Create a "safe place" within your mind that you can go to when feeling anxious or self-critical. Imagine signs on the walls of this area as saying "Judgment free zone", "Critisizm free zone" and anything else you feel causes you stress.

E5: 3 Times a Day, say these affirmations to yourself:
-I approve of myself
-I am satisfied with being who I am
-I recognize and accept my personal strenghts
-I embrace all parts of myself, even the parts I cannot change
-I accept the natural ups and downs of life
-I love and accept myself for what and who I am
-I am open to discovering new meaning in life
-I BELIEVE I CAN CHANGE. I AM WILLING TO GROW.
(feel free to create your own affirmations)

E6: Seek out the things that cause you anxiety and the anxiety will eventually disipate. (I know, easier said than done, but this is a big one)

E7 Step 1:Identify a specific situation that caused DP or other negative emotions. (or any past traumas)
Step2:Write down the emotions those situations caused and rate their intensity
Step 3:Write down thoughts or interpretation of the situation
Step 4:Write down evidence that supports the negative thoughts
Step 5: Write down evidence that does NOT support the neg thoughts
Step 6: Write down the distortions in your thoughts
Step 7: What more balanced thought could replace the negative thought?
Step 8:Re-assess and re-rate your mood
Step 9: Accept that FEELINGS ARE NOT PROOF OF THE REALITY

E8: Don't underestimate your ability to cope. If your reading this, then you're alive and have survived DP up until now. Don't doubt yourself. DP is a MILD dissociative disorder that has potential for being CURED. Think about all the people who are worse off than you and have illnesses that can never be cured. Use this reflective state to instantly challenge any negative or hopeless thoughts you have and keep in mind that your INTERPRETATION of the symptoms are often what hold you back more than the symptoms THEMSELVES.

E9:View your own problems as if they were the problems of a close friend of yours and encourage yourself the same way you would them. We spend so much time being understanding and supportive of others, why not ourselves?

E10: Humor Technique
-Wenever you catch yourself thinking a negative thought about yourself, others or the world, repeat that thought back to yourself in a sarcastic cartoon-like voice. Learn to laugh at your own pessimism.

E 11: DO NOT IDENTIFY WITH DP. The symptoms are not YOU. Also, keep in mind that many of your negative thoughts should not be taken seriously. If you feel so unsure about everything else in life, then how can you be so sure of your negative thoughts? ITS a MINDTRICK. DONT LISTEN.

E 12: Stop philosophizing and stressing over things you can never change and shift your focus onto your "sphere of influence" (what you do have control over). Focus on improving your life and helping others and generally just taking the focus off of yourself.

E13: Get in the habit of mentally asking yourself: What about this moment do I enjoy? And instead of asking yourself "why do I suck so much?" ask yourself "how can I improve?" Make gratitude of the things you enjoy and acceptance of the things you dont a habit.

E14: ReaLIZE that there's a good chance that YOU might have to be your only source of optimism. Successful people manufacture their own optimism. Trust yourself on this. Write a paragraph about all the ways you are optimistic.

E15: Write down your goals regarding health, wealth and relationships, then write the reasons behind those goals

E16: TAKE MORE SOCIAL RISKS. PERIOD. Amazing things can happen with this one.

E17:Try taking fish/salmon oil everyday. Avoid foods made with flour and sugar or any highly processed foods. Eat more broccoli, ovacado, carrots, fruit, and start exercising on a daily basis.

Well, thats it. I really hope these will help and remember that there IS a way out of this, it wont be an instant cure, but with determination and persistance I truly feel these exercises can help (if not potentially cure) DP. STAY STRONG!

Thanks for sharing these! Gonna be trying them later today.

hi you really seem to know what you're talking about & I'd be so grateful if you could check out my last forum & leave some input? I understand if you're too busy or don't want to, but I'm really confused & just want some answers & you seem to know what you're talking about. Thank you so much & have a great day

Thank god someone else has been whatching harris harringtons videos besides me... His program is the true cure to dp the biggest problem is people got so used to living with there trauma or past event that made then dissoactiate that they dont even realise theyve had any trauma! They think theyve had a good life and havnt had past traumas. thats the biggest step to healing finding out what it was and coinsoucly becoming aware and talking about it and dont be afraid to think about it or go towards it and you will see huge imporvment! If any wants to talk dp tho feel from to pm me.

redrows64 wrote:E6: Seek out the things that cause you anxiety and the anxiety will eventually disipate. (I know, easier said than done, but this is a big one)

Thank you for sharing you experience. But could you especify more exercise numer six? I really do not undestand it. I do not have DP but my boyfriend does and when he exposes himself to events of places that cause him anxiety, he gets really bad. Even when he doesn't say it, I can see it in his eyes. So, what I have been trying to do is to prevent those moments or places (even though it is almost imposible), and I really do not understand how to seek them as you say.

I just wanted to say that this list is boss. I'm normally active on a different forum, but I've had one or two periods of intense depersonalization and derealization in my life. While I got better, I've realized that some of my longer-lasting emotional and sensory problems have an element of depersonalization deep down (e.g. I always imagine myself from outside my body when I'm thinking, I mentally process experiences through words in my mind instead of just taking things in).

I'm fortunate in that I've never had some of the problems on your list, or I managed to figure out similar techniques the hard way. I'm normally skeptical of lists like this, but several of the goals you mention worked in my life, and the exercises I plan on trying sound like they're coming from someone that's really aware of the specifics of the problem.

QO5 wrote:

redrows64 wrote:E6: Seek out the things that cause you anxiety and the anxiety will eventually disipate. (I know, easier said than done, but this is a big one)

Thank you for sharing you experience. But could you especify more exercise numer six? I really do not undestand it. I do not have DP but my boyfriend does and when he exposes himself to events of places that cause him anxiety, he gets really bad. Even when he doesn't say it, I can see it in his eyes. So, what I have been trying to do is to prevent those moments or places (even though it is almost imposible), and I really do not understand how to seek them as you say.

It's a little unclear here, but I think the key is you have to confront the underlying reason for the anxiety, not just the trigger. In fact, if you can bypass a triggering event and directly address the fear in a comfortable setting, that's probably better. For example, crowds really put me on edge, but the underlying anxiety is more a mix of a persecution complex (a strongly remembered downside) and intense alienation from most people (no expectation of an upside). So throwing me into a crowd when I'm in that mood just makes me miserable, but when I push past my doubts to meet people that accept me and give me a reason to look forward to socializing, I find crowds more tolerable, even if friends aren't personally there with me.