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This article was co-written by Noel Hunter, Psy.D. Noel Hunter is a clinical psychologist in New York City. She is the director and founder of MindClear Integrative Psychotherapy. She specializes in using a humanistic approach, based on an understanding of trauma, to treat people diagnosed with a mental disorder. Hunter holds a bachelor’s degree in psychology from the University of South Florida, a master’s degree in psychology from New York University, and a doctorate in psychology from Long Island University. She has appeared on National Geographic, BBC News, CNN, TalkSpace and Parents magazine. She is the author of Trauma and Madness in Mental Health Services.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,464 times.
We all have moments of daydreaming or soaring in our own imaginary worlds. It’s not hard to come across times when you let your mind wander when you should be focusing on the task at hand. However, there are some people who often indulge in fantasies to cope with daily life or amuse themselves. This type of daydreaming – also known as daydreaming addiction – can prevent people from experiencing diverse interactions with the people around them and enjoying life. [1] X Research Source If you think you’re a daydreamer, learn about this phenomenon and learn how to deal with it.
Steps
Understanding Daydreaming Addiction
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Determine if you are a daydreamer. Since almost everyone daydreams from time to time, you can assume that your vivid and frequent fantasies are normal. But if you’re a daydreamer, you’ll probably feel miserable because it’s hard to control your virtual dreams. You can also resent it because it interferes with your life, sometimes to your shame. You may also often struggle to hide this behavior. [2] X Trusted Source PubMed Central Go to Source
- The term “maladaptive dreaming” was coined in 2002, but has so far not been recognized as a formal disorder in The Diagnostic and Statistical Manual of Mental Disorders. of Mental Disorders.) [3] X Research Sources
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Consider violence as a possible cause. Many dream addicts have in common that they have been abused since childhood. Initial fantasies can gradually turn into a fantasy world that escapes reality. People really begin to get affected by the habit of excessive daydreaming in the early teen years. [4] X Research Resources If you have experienced abuse and are struggling with a daydreaming addiction, seek the support of a mental health professional.
- For example, scenes that start out as a child’s daydream can turn into highly detailed fantasies after any kind of abuse or trauma.
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Recognize the characteristics of a daydreaming addiction. In addition to childhood abuse, sensory factors are also a common feature of daydreamers. These are often repetitive movements such as tossing a ball or turning an object in your hand while daydreaming. [5] X Research Source Other features may include: [6] X Research Source
- The desire to daydream is so intense that it can be compared to an addiction
- The dream scenes are extremely detailed and complex
- Acting on imaginary scenarios but still distinguishing between reality and fantasy (unlike schizophrenia or psychosis)
- Difficulty in simple daily activities (like eating, bathing, sleeping) because of daydreaming
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Recognize and avoid triggers. A trigger is an event, place, feeling, or thought that causes you to start or return to daydreaming. Identify triggers that make you daydream. You can make notes about when you started daydreaming and what events happened just before that. For example, you may find yourself beginning to immerse yourself in a fantasy world when you walk into a certain room while bored. Be aware of those triggers and make specific plans to avoid them.
- For example, if you’re trying to avoid a certain part of your home, your plan might look like this: Work in the kitchen instead of in the bedroom. Get out of the house – go for a walk. Go to a coffee shop to work instead of staying at home. [7] X Research Sources
Coping with a daydreaming addiction
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Get enough sleep. There are many things you can do to improve the quality of your sleep. Avoid caffeine or alcohol before bed, as these can wake you up in the middle of the night or disturb your sleep. Try to maintain a regular sleep routine, going to bed and waking up at the same time every day. You can also create a bedtime routine, such as brushing your teeth, bathing, and reading. This routine will signal to the brain that it is time to sleep. [8] X Trusted Source Mayo Clinic Go to Source
- Studies have shown that poor sleep or not enough sleep can make daydreams happen more often. [9] X Trusted Source PubMed Central Go to source It has also been linked to impaired memory, slow reaction times, impaired concentration, and obsessive daydreaming.
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Maintain a busy life all day. Don’t give your mind time for daydreams. Choose activities that force your brain to focus, like reading or doing crosswords. You can also keep your mind and body busy at the same time, like playing basketball or dancing. Social activities like going out for coffee with friends or attending an event with co-workers are also helpful.
- There is a theory that daydreaming is a self-soothing technique for people to comfort themselves. [10] X Research Source In this case, try choosing relaxing activities like cooking, yoga, or getting a manicure with friends.
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Count the number of daydreams to reduce daydreaming. Stop daydreaming completely can be very difficult. Instead, keep track of how many times you daydream in a given period of time, then tell yourself to gradually reduce it. For example, you can set a timer for 3 minutes and record how many times you catch yourself daydreaming during that period. Repeat this process until the number of starts decreases. [11] X Research Source
- You may not be able to detect when you are daydreaming at first, and when the timer goes off you are still immersed in a virtual scene. No problem! Let the alarm interrupt your daydream until you learn to monitor your behavior. [12] X Research Source
- Timers are also an effective form of self-monitoring that helps you proactively reduce daydreaming. Since this is a behavior modification method, its results will be permanent. [13] X Research Source
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Keep a journal to help focus your mind. Although there is little research on daydreaming addiction and its treatment, participants in online forums about the phenomenon say that journaling can help. When you journal, you are organizing your thoughts and so you can avoid getting lost in a fantasy world. [14] X Research Source Recording your daydreams is one way that can help you slow down and live in reality. You could also write about how your daydreaming habit has affected your emotions and what role it plays in your life.
- While more research is still needed to see why journaling can help people with daydreaming, it is a proven therapy that can slow down thought processes, allowing you have space for self-discovery and stress relief.
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Try to make your dreams useful. Once you’ve recognized your daydreams and triggers, notice how they affect how you feel. You may find that some daydreams make you anxious or paranoid, while others are energizing or motivating. If you regularly have the same daydreams over and over again that encourage you to do something, consider striving to make your dream goals come true. [15] X Research Source
- For example, maybe your mind is constantly drawing scenes of you living abroad and having a different career. What seemed like a dream can become a reality if you take steps to move somewhere and find a new job.
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Consider talking to a therapist. Daydreaming addiction is not yet recognized as a disease and research on the phenomenon is still in its early stages, so no drug recommendations are available yet. In fact, many doctors may not even know about this phenomenon. However, you can still see a therapist or psychiatrist to help you overcome the underlying problems that lead to your daydreaming addiction.
- For example, if you find yourself drifting into a dream world when you’re stressed or restless, you can work with a therapist to develop strategies for dealing with stress or feelings of anger.
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Search for online communities. Daydreaming addiction has so far only begun to be recognized, studied, and treated. The easiest way to discuss and seek advice about this phenomenon is to find the websites of users with daydreaming addiction. [16] X Research Source
- Be sure to follow medical advances in the study of daydreaming addiction. As more research is conducted, there may be new treatments and coping mechanisms that you can access.
Advice
- Sharing with others can help you overcome your problems and help them understand you.
- Talk to someone! You are not alone! There are many people just like you.
- Remember that daydreaming isn’t always harmful! You can use it for relaxation or even to achieve something useful, such as a scene from a book you are writing or a refreshing way to decorate your room. If you can’t control it anymore, it’s time to seek help.
Warning
- Excessive daydreaming disorder is often misdiagnosed as attention deficit disorder and attention deficit hyperactivity disorder, and is sometimes confused with personality disorder. If you suspect you have a daydreaming addiction and have been diagnosed with a similar disorder, talk to a therapist or doctor. It is possible that you are being treated for a condition that you do not have.
- Avoid trying to cope with your daydreaming addiction with drugs or alcohol. The feeling of intoxication is actually a trigger for excessive daydreaming.
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This article was co-written by Noel Hunter, Psy.D. Noel Hunter is a clinical psychologist in New York City. She is the director and founder of MindClear Integrative Psychotherapy. She specializes in using a humanistic approach, based on an understanding of trauma, to treat people diagnosed with a mental disorder. Hunter holds a bachelor’s degree in psychology from the University of South Florida, a master’s degree in psychology from New York University, and a doctorate in psychology from Long Island University. She has appeared on National Geographic, BBC News, CNN, TalkSpace and Parents magazine. She is the author of Trauma and Madness in Mental Health Services.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,464 times.
We all have moments of daydreaming or soaring in our own imaginary worlds. It’s not hard to come across times when you let your mind wander when you should be focusing on the task at hand. However, there are some people who often indulge in fantasies to cope with daily life or amuse themselves. This type of daydreaming – also known as daydreaming addiction – can prevent people from experiencing diverse interactions with the people around them and enjoying life. [1] X Research Source If you think you’re a daydreamer, learn about this phenomenon and learn how to deal with it.
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