Everything feels wrong. You're looking at your hands but they don't feel like yours. There's a glass wall between you and the world. You're watching life happen instead of living it.
What helps right now:
- Splash ice-cold water on your face — activates the vagus nerve and breaks the freeze response
- Press your palms against a wall — physical pressure tells your brain where your body is
- 5-4-3-2-1 grounding: name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste
What helps long-term: CBT therapy (best evidence), fixing sleep, cutting caffeine, addressing inflammation. No FDA-approved medication exists for DPDR, but the condition responds well to treatment. — Hunter et al. (2025)
The neuroscience behind dissociation, DPDR, and that "glass wall" feeling
- The brain chemistry behind the "glass wall" feeling
- Why dissociation isn't psychosis (the key difference)
- Emergency grounding backed by research
- When to see a doctor and what tests to ask for
- What actually helps long-term
📋 Condition Snapshot: Dissociation / DPDR
| Also Called | DPDR, dissociative episodes, emotional numbness, "the glass wall" |
| Common Causes | Chronic stress, anxiety, trauma, poor sleep, Long COVID, hormones, cannabis |
| How Common | Up to 74% during trauma; 1-2% chronic |
| Duration | Episodes: minutes to hours. Chronic: weeks to months (treatable) |
| When to Seek Help | Lasts >2 weeks, affects daily life, sudden onset |
| Key Pathway | ACC glutamate imbalance, dorsal vagal freeze |
🔬 Latest Research (2024-2025)
I'm looking at my hands, but they don't belong to me. Everything feels like I'm watching life through a thick sheet of glass. It's like being a passenger in my own body. People keep saying "just relax." They say its "just anxiety." But I cant even feel my own skin. This isn't stress. It feels like my brain is buffering.
If you've felt this way, you're not going crazy. I promise. There's a physical reason for this, and it lives in a part of your brain called the Anterior Cingulate Cortex (ACC).
The Glutamate Storm: Too Much Noise, No Signal
Your brain is supposed to filter what matters from what doesn't. When you feel spaced out, your ACC is basically screaming.
Back in 2010, researchers looked inside the brains of people with high dissociation. What they found was higher glutamate levels in the ACC compared to healthy people.
Glutamate is your brain's "on" switch. Too much of it creates a "storm." The background noise gets so loud that your brain can't find the signal anymore. Everything feels foggy because neurons are firing too fast and they blur together.
"Depersonalization is not psychosis. Patients keep intact reality testing. They know the 'as-if' quality is subjective. This insight is a hallmark of the condition."
The "Freeze" Response: Your Brain's Emergency Brake
Why the emotional numbness? Why can't you feel happy or sad? Your Limbic System hit the panic button. And while you feel "spaced out," your body is actually in extreme survival mode.
To protect itself, your Prefrontal Cortex tells the Amygdala to stop processing emotions. It's a biological brake. It keeps you from feeling too much pain during trauma. But when that brake gets stuck, you become a ghost in your own house.
The Inflammation Connection (New Research)
New research suggests inflammation may keep dissociation going longer than it should. A 2025 study found inflammatory markers IL-6 and CRP linked to persistent DPDR over time.
This matches what we see in Long COVID brain fog. Neuroinflammation drives dissociative symptoms there too.
Why Your Brain "Predicts" Unreality
Theres another theory worth knowing about: predictive coding. Your brain constantly predicts what it should feel. In DPDR, those predictions go wrong. There's a mismatch between what your brain expects and what your senses actually report.
It's like your brain's GPS lost its signal. It knows you're somewhere. But it can't quite pin down where "you" end and the world begins.
It's Not Permanent Damage
The fear is real. "Is this permanent brain damage?" The answer is no. This is a chemical imbalance. Your brain isn't broken—it's struggling to clean up a mess in the Default Mode Network.
The glass wall is a shield. Your brain built it to protect you from a chemical storm. Knowing that it's physical—not "all in your head"—is the first step. You aren't losing your mind. You're waiting for the storm to pass.
Myth vs Reality: What DPDR Actually Is
Separating Fact from Fear
| ❌ Myth | ✅ Reality |
|---|---|
| "I'm going crazy" | Intact reality testing is the hallmark of DPDR. You know it feels unreal. That proves your not psychotic. |
| "This is permanent brain damage" | DPDR involves functional changes, not structural damage. The circuits are intact but dysregulated. |
| "No one else feels this" | Up to 74% feel it during trauma. Chronic DPDR affects 1-2% of people—millions worldwide. |
| "It means serious mental illness" | DPDR is a dissociative disorder, not psychosis. It often occurs with anxiety but is distinct from it. |
| "Medication will fix it" | No FDA-approved medication exists for DPDR. CBT is the best-supported treatment. |
| "Ignore it and it goes away" | Fighting or obsessing makes it worse. Acceptance-based approaches work better. |
I feel like a robot. Everything looks like a video game. My doctor says "just anxiety." But my hands feel like a stranger's. Is this brain damage?
No. Its a biological circuit breaker. Your brain isn't broken. It's hiding.
The Nervous System Ladder
You feel connected. You can breathe. The Prefrontal Cortex is in charge. You're "online."
The Limbic System screams. Heart rate hits 146 bpm. Adrenaline floods you. — Baldwin et al. (2021)
The "Emergency Brake." When panic is too much, the Dorsal Vagus slams the door. You go numb. — Kozlowska et al. (2022)
The Inner Ear Connection
Your vestibular system (balance center) also affects your sense of self. Studies show people with vestibular problems are more likely to feel dissociated. If you also get dizzy or have balance issues, make sure to tell your doctor.
Why It Feels Like Numbness
My head feels full of cotton. This is DPDR. It's not psychosis. It's a "top-down" block of emotions. The ACC is flooded with glutamate. To save itself, the brain numbs the Amygdala. You're anesthetized by your own biology.
| The Feeling | The Brain Science | Source |
|---|---|---|
| "Behind a glass wall" | Hyperactivation in sensory cortex (BA 7, 39, 40) | Simeon (2000) |
| "Can't feel my body" | Rapid drop in Heart Rate Variability during freeze | Kozlowska (2022) |
| "Brain is blocked" | Excess glutamate in ACC creating metabolic overload | Hoerst (2010) |
| "Terrified but numb" | High cortisol + reduced amygdala activity | Simeon (2007) |
Am I Going Crazy?
🛑 Dissociation vs. Psychosis
If you're asking "Am I crazy?"—you almost certainly aren't.
Psychosis means losing reality testing. You believe things that aren't real. Dissociation means feeling unreal while knowing—somewhere—that things are real. That "Am I crazy?" question proves your reality testing is working.
| Feature | Dissociation / DPDR | Psychosis |
|---|---|---|
| Reality Testing | Intact. You know it feels "off." | Impaired. Beliefs feel absolutely real. |
| Language | "It's as if I'm not real." | "I am being watched." |
| Hallucinations | Rare. Visual distortions common. | Common. Seeing/hearing things. |
| Awareness | High. Distressed, researching online. | Often low. May not know something's wrong. |
💬 How to Explain This to Family
Dissociation is hard to describe. Try this:
Cannabis, Substances, and DPDR
Cannabis is the #1 trigger for chronic DPDR. If your symptoms started after weed, an edible, or a bad trip—your not alone.
⚠️ What Happens
THC disrupts the Default Mode Network. For most people, this passes. But for some (especially during panic while high), it triggers DPDR that continues long after the drug clears your system.
Key Points:
- The drug is gone, but symptoms remain — Frustrating but common. Cannabis triggered a pattern your brain got stuck in.
- Continuing use makes it worse — Even if it "helped" at first, ongoing use prolongs DPDR.
- Recovery is still possible — Treatment works the same regardless of trigger.
- Alcohol can also trigger or worsen it — Same pathways involved.
Be honest with your doctor about this. They need to know for accurate diagnosis.
Emergency Grounding: When the World Feels 2D
Right now, I'm behind the glass wall. The world looks flat. My hands aren't mine. I think I might be dying.
But I'm not. This is brain fog happening in real-time. My Limbic System is screaming. To protect me, my brain pulled the emergency brake. My heart might be at 146 bpm while I feel totally numb.
To come back, you can't "just relax." You need "Bottom-Up" processing. You talk to the Amygdala through skin and muscles—not thoughts.
EMERGENCY GROUNDING CARD
(Screenshot this. Use when the world feels 2D.)
- SPLASH ice-cold water on your face. This activates the "dive reflex" and shocks the vagus nerve. — Simeon et al. (2007)
- PRESS your palms flat against a wall. Lock your elbows. Feel the tension. This tells your brain where your body ends.
- HEAVE a weighted blanket over your lap or chest. Deep pressure calms the sensory system. — Simeon et al. (2000)
- USE 5-4-3-2-1: 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. This pulls blood away from the overactive ACC.
- STOMP your feet into the floor. Notice the vibration. You are heavy. You are physical. You are here.
🔧 Grounding Not Working?
⏱️ What to Expect with Grounding
Up to 74% of people feel this during trauma. — Hunter et al. (2004). Your brain is trying to prevent damage from too much glutamate. You're not broken. Your protected.
What Makes It Worse (and Better)
Common Triggers
- Caffeine — Spikes glutamate. Feel more robotic after coffee? This is why.
- Sleep deprivation — Your brain can't clear waste. Fix this first.
- Blood sugar crashes — Spaced out after eating? Could be reactive hypoglycemia.
- Screens / fluorescent lights — Sensory overload when your filter is struggling.
- Cannabis / alcohol — Both disrupt the Default Mode Network.
- Obsessing over symptoms — Monitoring makes them worse.
What Helps
- Sleep — 7-9 hours. No supplement replaces this.
- Movement — Walking, yoga, swimming reconnect you to your body.
- Cold exposure — Cold showers activate the vagus nerve.
- Cut caffeine — Try 2 weeks without. See what happens.
- Stable blood sugar — Protein + fat with every meal.
- Fix root causes — Inflammation, nutrient gaps, hormones.
- Engaging activities — Real engagement, not just distraction.
When to See a Doctor
🚨 See a doctor if spaced out comes with:
- Sudden onset (no clear stressor)
- Severe or unusual headaches
- Vision changes beyond the "2D" feeling
- Weakness or numbness on one side
- Memory gaps you can't explain
- Fever
- More than 2 weeks and getting worse
Tests to Request
If your doctor says "it's just anxiety" and you want to rule out physical causes:
- Thyroid panel (TSH, Free T3, Free T4) — Thyroid issues mimic brain fog
- Vitamin B12 — Deficiency causes neurological symptoms
- Vitamin D — Low levels linked to cognitive issues
- CBC — Rule out anemia
- CRP or ESR — Inflammation markers
- Fasting glucose / HbA1c — Blood sugar issues
- Ferritin — Iron storage (can be low even with normal CBC)
Post-COVID? Mention this. Long COVID brain fog needs different workup.
Which Specialist Treats DPDR?
- First choice: Psychiatrist or psychologist with experience in dissociative disorders
- Look for: CBT training, trauma experience, DPDR familiarity
- Avoid: Anyone who dismisses DPDR as "just anxiety"
What About Medication?
- No FDA-approved medication exists for DPDR
- SSRIs may help if you have anxiety or depression too, but rarely fix DPDR directly
- Lamotrigine shows modest benefits in some studies
- Best evidence is for CBT—therapy is first-line
If offered medication, ask: "Are we treating DPDR or the underlying anxiety?" That distinction matters.
What Helps Long-Term
The 80/20 Rule
- 80% of recovery = sleep, stress, movement, nutrition
- 20% = supplements, therapy, medication
No supplement fixes bad sleep. No pill beats chronic stress. Start with the foundations.
Therapy Options
CBT adapted for DPDR is the best-supported treatment:
- Reframes beliefs ("I'm going crazy" → "My brain is protecting me")
- Reduces avoidance that maintains symptoms
- Breaks the attention-symptom loop
- Teaches grounding and present-moment focus
Other options with some evidence: EMDR (if trauma involved), DBT (emotional regulation).
Supplements That May Help
Once foundations are solid, some compounds support the pathways involved. See our brain fog supplements guide.
- Phosphatidylserine — Supports cortisol regulation
- Omega-3s (DHA) — Anti-inflammatory, supports brain structure
- Magnesium — Calms glutamate, supports GABA
- Huperzine A — Supports acetylcholine (memory, attention)
- Vitamin D — If deficient, correcting helps
- B vitamins — Especially B12, B6, folate
🧠 Product Snapshot: FOG OFF
| What It Is | A nootropic formula by Dr. Alexandru Amarfei, M.D. |
| Key Ingredients | Phosphatidylserine (200mg), Huperzine A (60mcg), 5-HTP (100mg), Black Maca (250mg), Alpha Lipoic Acid (25mg), Benfotiamine (50mg) |
| Best For | Brain fog from stress, burnout, or post-viral recovery |
| Note | Contains L-Glutamic Acid (250mg). Dietary glutamate doesn't cross the blood-brain barrier efficiently. If you have severe DPDR, discuss with your doctor. |
| Free From | Caffeine, gluten, GMOs. Vegan. |
| Link | Learn more → |
"In my post-COVID clinic, I saw patients plateau on lifestyle changes alone. The missing piece was often membrane repair—phosphatidylserine for cortisol and cell structure."
— Dr. Alexandru Amarfei, M.D.
Frequently Asked Questions
Is feeling spaced out the same as brain fog?
They overlap but they're different. Brain fog = trouble focusing, memory issues, mental fatigue. Spaced out (DPDR) = feeling detached from your body or that the world isn't real. You can have one, the other, or both at the same time.
Why does caffeine make me feel more spaced out?
Caffeine spikes glutamate. Excess glutamate in the ACC triggers dissociation as protection. If coffee makes you feel robotic, try cutting it for 2 weeks and see what happens.
Can feeling spaced out be permanent?
Chronic DPDR exists, but it's a protective circuit—not damage. With proper treatment (especially CBT), most people improve significantly. Complete recovery is possible.
Is this related to ADHD?
Big overlap. ADHD involves the same brain regions. Many with ADHD describe zoning out. The difference: ADHD spacing is attention-related. DPDR is feeling disconnected from your body or reality. They can definately co-occur.
Is this related to Long COVID?
Can be. Long COVID brain fog often includes dissociative symptoms from neuroinflammation. If your symptoms started after COVID, see our Long COVID supplements guide.
Should I tell my doctor?
Yes. Describe the "as if" quality and how it affects daily life. Ask for bloodwork. If dismissed, push for a psychiatrist or psychologist referral.
Can anxiety medication help DPDR?
SSRIs may help comorbid anxiety but rarely fix DPDR directly. No medication is FDA-approved for DPDR. CBT has the best evidence.
My DPDR started after cannabis—is that different?
Cannabis is a common trigger. The drug clears but symptoms persist because your brain got stuck in a pattern. Good news: treatment works the same. Important: stop using during recovery.
Do I need supplements forever?
Not usually. Supplements support your brain while you fix root causes. Many use them for 3-6 months, then taper once foundations are solid. No dependency risk.
How long does recovery take?
Varies widely. Some recover in weeks. Others take months. Faster recovery: shorter duration before treatment, no trauma history, consistent CBT. Don't compare your timeline to others.
