Techniques to Master Memories of Panic and Depersonalization

Reader’s Question

I have had a few severe panic attacks followed by chronic depersonalization. It was hard to get through, but I made it on my own after a 4 month stuggle. The depersonalization is way down, and I have had no panic attacks in months. I can still feel the anxiety from time to time but it’s low. The only thing I would like to know from you are some techniques to master this checking in thing. Because from the time I wake up until I go to bed I look and see if it’s (the depersonalization) still there…even though it’s not most of the time…but it’s really like I can’t help it. Maybe is it going to fade on it’s own? Like the thought of an ex girlfriend? Hehe.

Our Clinical Psychologist’s Reply

Severe emotional distress — such as difficult times, panic attacks, episodes of depersonalization, etc. — create strong Emotional Memory (see article on this website). You were “traumatized” by these events over that four month struggle…and the brain remembers it well. Even though you have recovered, your brain remains on alert for similar situations. As an example, once bitten by a dog, we become uncomfortable around all dogs and for the next few months constantly scan our outdoor environment for any indication that a dog may be present. Your brain is “checking” automatically as a form of self-protection, hoping to protect us from further panic or DP experiences.

In my Emotional Memory article I offer several techniques that decrease and fade this automatic checking behavior. The recovery key is to reduce the emotional content of that “checking” behavior. We can do that by:

• Understand that it’s a normal brain/memory procedure, like the thought of an ex-girlfriend,
• Place a funny label on the behavior like “looking for Ralph, my hidden identity”,
• Allow the brain to do it and not fight it or think about it much, and
• When the emotional memories surface, add more information to those memories, like saying to yourself “That memory is from my ordeal months”.

Time doesn’t heal anything — thinking and acting differently heals and repairs! Your checking and other memories will fade if you use a combination of understanding, rethinking what they are, and actively addressing your recovery with changes in your attitude and behavior when these memories surface. You’re already on your way out and your humor is back — that’s a good sign.