Eye Exercises (for Those Affected by Depersonalisation and Derealisation)

Many people who experience feelings of alienation and unreality report visual impairments. They feel as though their vision is not as sharp as before. Their field of vision may feel restricted, they may experience „tunnel vision,“ flickering in front of their eyes, or the sensation of looking through a glass dome.

Affected individuals may also struggle to accurately judge distances and often feel insecure in traffic.

Eye Exercises

There are several effective eye exercises that can provide at least temporary relief for these issues. Try one of the following exercises whenever you feel significantly affected by visual impairments.

Targeted Focusing with Three Points:

Choose three points at different distances. One point should be very close to you, the second a bit farther away, and the third even further. It is best to select objects or points with sharp contours or bright colours. Fixate on each point one after the other with your eyes. Stay on each object for a few seconds before moving to the next. Focus on each object until you can see it clearly. Move your eyes back and forth between near and far a few times. This exercise usually provides an immediate improvement in perceived vision. The external world feels „closer“ again.

Targeted Focusing by Looking Up:

Look up to the right with your eyes without lifting your head. From there, slowly roll your eyes to the left. Then move them back to the right. Again, focus on what you can see in the upper right and upper left areas. This exercise is particularly helpful in reducing the disturbing perception of the environment as two-dimensional.

Full Field of Vision Exercise:

Without lifting your head, look as far up as possible, then as far down as possible. Then move your eyes as far to the right and then as far to the left as you can. Next, move them diagonally from the top right to the bottom left and vice versa. Finally, move your eyes in a circular motion. To finish, alternate between looking at the tip of your nose and focusing on a more distant point. This exercise helps improve perceived restrictions in the field of vision while also helping to release eye tension and restore movement.