mayj

Hyperarousal can cause high sensitivity to sounds, noise, lights, tastes & scents. You might also be a HSP (Highly Sensitive Person). Many people diagnosed w/ BPD are HSP, but not all HSP are BPD. I think the most obvious suggestion would be to invest in a pair of noise canceling headphones. A white noise machine would also help. Ofc this won't cure it but can help tremendously.

I'm no mental health professional, but here is my 2 c. In my experience, derealization has been more of a sensory issue, rather than thought related. There is no pattern of thinking I could've changed to help me FEEL more real and get me out of that dreamlike state. I have no memory of experiencing a traumatic event (or at least not what you'd normally define as trauma), and my episodes are not accompanied by anxiety either. What has helped me so far to re-ground, reconnect and get back to reality was using a weighted blanket (or dumbbells & kettlebells) while scanning through my body, finding points where I do feel connected and spreading that sensation. It helps a lot, but it's not perfect. I'm also trying to be careful with my meditation practice as some techniques may actually intensify that sense of derealization, as somebody mentioned above. Oh, and also, It's worth looking into c-ptsd as a potential cause for derealisation and into somatic therapy as a potential therapy approach. I'm still experimenting myself.