Dealing with problematic daydreaming

Video: Is Maladaptive Daydreaming a Mental Disorder?

Content

To step
Part 1 of 2: Learn to understand the condition
Part 2 of 2: Dealing with problematic daydreaming
Tips
Warnings

Most people sometimes daydream or fantasize. It is all too easy to notice that you are descending while you have to complete a certain task. But some people use daydreams and fantasies as a way to deal with everyday life or to enjoy themselves. This form of dreaming, also known as problematic or maladaptive daydreaming, can result in people socializing less and not living a full life. If you suspect that you are daydreaming problematically, try to understand this condition and how to deal with it.

To step

Part 1 of 2: Learn to understand the condition

Determine if your daydreaming is problematic. Since almost everyone daydreams, you might assume that your frequent and detailed daydreams are normal. But if daydreaming is problematic, you probably worry that you have a hard time controlling your daydreaming. You may also be concerned about how they manifest in your life, causing no small embarrassment. You may also often struggle to hide your daydreaming behavior.
- The term "maladaptive daydreaming" was first used in 2002, but has not yet been recognized as an official mental state in The Diagnostic and Statistical Manual of Mental Disorders.
It is possible that misuse is a possible cause. Abuse at a young age often occurs as a background for those experiencing problematic daydreaming. What starts out as just daydreams eventually turns into full-blown escapist fantasies. The problematic nature of daydreams doesn't really start to affect those struggling with it until early in their teens. If you have a history of abuse or maltreatment and are experiencing problematic daydreaming, get help from a professional psychotherapist.
- For example, what may begin as a child's simple daydreams may turn into detailed fantasies after any kind of abuse or traumatic experience has begun.
Recognize characteristics of problematic daydreaming. In addition to early childhood abuse / maltreatment, kinesthetic elements are another shared trait. This often manifests as compulsive movements, such as throwing a ball or spinning something in your hand while daydreaming. Other features are:
- A particularly strong urge to daydream, comparable to an addiction
- Incredibly detailed and complex daydreams
- Acting in the daydreams, but understanding the difference between reality and daydream (as opposed to schizophrenics and psychotics)
- Have difficulty performing simple daily tasks (such as eating, showering, sleeping) because of daydreaming
Try to recognize and avoid triggers. A trigger is an event, place, feeling or thought that makes you start daydreaming, or pick up the thread again. Learn to recognize what the triggers are for you personally to start daydreaming. You can take notes about when you daydream and what happened just before. For example, you may find that when you enter a certain room you experience the best daydreams, or that you start daydreaming when you are bored. Be aware of your triggers and make specific plans to avoid them.
- For example, if you're trying to avoid your trigger spot in the house, your plan might look like this: Work in the kitchen instead of the bedroom. Go outside - go for a walk. Go to a cafe to work instead of at home.

Part 2 of 2: Dealing with problematic daydreaming

Try to sleep well. There are several things you can do to improve the quality of your sleep. Avoid caffeine or alcohol before bed, as these can wake you up or interfere with your sleep. Also try to stick to a sleep schedule by going to sleep and getting up around the same time every day. It can help to make sleeping a routine, like brushing your teeth, showering, and reading before going to bed. A routine can signal your brain that sleep is coming.
- Studies have shown that a poor night's sleep or not getting enough sleep can lead to more frequent daydreaming. It is also linked to poorer memory, slower reaction time, attention problems and annoying daydreaming.
Keep yourself busy during the day. Keep your brain busy and mentally unavailable for daydreaming. Choose tasks that require concentration, such as reading or making crosswords. You can also engage your body and mind at the same time, such as by playing basketball or dancing. Or you can engage in social activities such as drinking coffee with a friend or joining a local trivia night with colleagues.
- One theory of daydreaming states that daydreaming is a soothing technique designed to calm and calm the daydreamer. In that case, you can engage in activities that make you feel comfortable or take care of yourself, such as cooking a meal, doing yoga, or going to a pedicure with a friend.
Count how often you daydream to reduce seizures. It may be too difficult to ban daydreaming altogether. Instead, keep track of how often you catch yourself daydreaming over a period of time. Then agree with yourself that you want to gradually reduce this number. For example, set your timer to 3 minutes and keep track of how often you are daydreaming during that time. Repeat this procedure until you find yourself daydreaming less often.
- At first you may not even realize it and the timer will go off in the middle of a daydream. That's fine. Let the timer interrupt your daydreams until you have learned to direct your behavior yourself.
- Setting a timer is a good form of self-management that can help you to actively participate in reducing your daydreams. Because this is a behavior-altering technique, the results can make themselves felt in the longer term.
Keep a journal to help you focus. Although little research has been done on problematic daydreaming and treatments, users of online forums about problems with daydreaming report that keeping a diary can help. Keeping a journal can help you organize your thoughts and prevent your relapse into daydreams. Writing down your daydreams can help you calm down and live in the here and now. Or you can keep a journal about how daydreaming affects you emotionally and the role it plays in your life.
- While further research is needed to determine why journaling can help problematic daydreamers, it has been shown to slow thought processes, create space for self-exploration, and relieve tension.
Try to make your daydreams productive. Once you have noticed the daydreams and you know what they trigger, then start paying attention to how they make you feel. You may have noticed that some of your daydreams make you restless or paranoid, while others make you feel energized or motivated. If you regularly have the same daydreams that motivate you to do something, consider working towards making the goal of your dream come true.
- For example: Maybe your mind regularly wanders into a life in a different country or having a different job. What seems like a daydream can become a reality if you take the steps to relocate and find a new job.
Consider talking to a therapist. Because problematic daydreaming is not yet recognized as a psychological problem and research is still in its infancy, there are also no recommended medications or treatments. In fact, many doctors have never heard of it. But talking to a therapist or psychiatrist may help you as they can help you work on the root causes of daydreaming.
- For example, if you find yourself daydreaming every time you become tense or irritated, you can work with a therapist on strategies for coping with stress or anger.
Look for online communities. Problematic daydreaming is in the early stages of awareness, investigation, and treatment. The easiest way to talk about this problem and get tips is through the websites of users who are experiencing problematic daydreaming. These are, in principle, the most active in the quest to understand this problem.
- Make sure you keep track of medical developments by researching problematic daydreaming. With more research being done, more treatments and coping mechanisms are becoming available.

Tips

Sharing your problem with others can help you overcome daydreams or make other people understand you better.
Talk to someone! You are not alone! There are many people just like you out there.