While occasional mind-wandering is common (and even enjoyable), maladaptive daydreaming often feels distressing and consuming. This type of daydreaming can happen for hours at a time, even when you want to be focused on something else, and it can affect your overall functioning.
While this habit may be insidious, it is possible to become more aware of its role and change or stop it altogether. Let's get into what you need to know.
Symptoms of Maladaptive Daydreaming
Everyone daydreams from time to time. Normal daydreaming is fleeting and may appear during idle moments, like driving or waiting in line. However, maladaptive daydreams are chronic, consuming, and can be difficult to control or stop. These types of daydreams interfere with normal functioning and may compromise one's capacity to use other coping strategies.
You may be experiencing maladaptive daydreaming if you have:
detailed fantasies that feel complex and intricate in nature
prolonged daydreams that last for several hours at a time
intense daydreams that interfere with daily life or sleep quality
poor mental health or difficulty staying present in your daily life due to daydreaming
feelings of dissociation or disconnect in response to the intensity of such daydreams
a desire to stop this type of daydreaming but feel unable to do so
guilt or shame over "wasted time" associated with daydreaming
awareness that it's a daydream (maladaptive daydreaming is not a form of psychosis)
a history of engaging in repetitive movements (pacing or rocking) in response to your daydreams
With that, there is no test to diagnose maladaptive daydreaming, and it's not considered a mental illness. However, most people can generally self-report their symptoms and recognize the impact they have on everyday life.
How to Manage Excessive Daydreaming
If you resonate with being a maladaptive daydreamer, you're not doomed, and there's nothing wrong with you. Maladaptive daydreaming is a coping mechanism rooted in themes of self-protection and emotional regulation.
Here are some ways to manage or reduce elaborate daydreams:
Get More Curious About Your Daydreams
Many people who maladaptively daydream experience deep shame or discomfort over their dreaming tendencies. But spend some time considering the benefit of your active imagination. How has it served you? What comfort does it bring? What fears come up for you when you think about letting it go? Answering these questions may help you better understand your needs and patterns at this present moment.
Distinguish Your Daydreaming Triggers
Start by identifying when and how you tend to daydream. If it feels constant, track down your patterns in a journal. Note any emotions that tend to arise just before the daydreaming begins. This insight can help you recognize what may need to change in your daily routine to mitigate or manage triggers.
Designate Time for Daydreaming
Although it may seem paradoxical, some people find it helpful to "schedule their daydreams" in timed 20 or 30-minute blocks. This provides you with specified parameters for mental escape. It also often feels far more manageable than simply stopping cold turkey, as this may not be realistic. Start by using a timer and noting how it feels just during and after you end the daydreaming. It may be helpful to plan a tangible task you will return to after time is up.
Stick to a Fulfilling Routine
Long, uninterrupted periods can trigger maladaptive daydreaming. Therefore, it's important to focus on what you can add to your life. Think about meaningful hobbies or activities that require a deep form of deliberate effort (as this will reduce how much your mind will wander).
However, keep in mind that the goal isn't to avoid having any free time. Stress and anxiety can also trigger maladaptive daydreaming, so you don't want to overload yourself with so many tasks that you feel perpetually overwhelmed.
Strengthen Your Social Connections
High-quality relationships can help you stop daydreaming or reduce it significantly. That's because when you're attuned to your relationships, you're focused on other people and their needs. You're also striving to nurture a good dynamic that feels safe and reciprocal. Start prioritizing your social life and participating in real-life events that foster meaningful social interaction.
Seek Professional Support
Maladaptive daydreaming is often a response to unmet needs or unresolved previous trauma. Sometimes, it's a form of avoidance or a way to cope with dissatisfaction in your present reality. In any case, it can be helpful to process these patterns with a therapist.
Improving Your Mental Health with Resurface Group
People often develop maladaptive daydreaming in response to trauma or stress. It can also coincide with themes of isolation, loneliness, or low self-esteem. Furthermore, it tends to be co-morbid with numerous mental health conditions, including anxiety disorders, bipolar disorder, depression, OCD, ADHD, and dissociative disorders.
At Resurface Group, we treat all mental disorders and compulsive habits. We recognize how certain patterns negatively impact your well-being, and we are here to support you in building a stronger sense of recovery and mental clarity.
Contact us today to learn more about our unique services.
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