Interesting. Does this daydreaming affect your exams or daily routine in any negative way? I've always thought that daydreaming is a coping mechanism, a form of disassociation that actually helps us cope with stress and whatnot. Perhaps you should see a therapist, to help you uncover why you're into daydreaming. You might be prescribed some medications to be more present in the moment and focus better on the tasks at hand.
You need to fix the underlying cause of the maladaptive daydreaming, and it will go away on its own. There's something going on in your life that you try to escape via daydreaming. It may be the pressure from your training or something else, or even a combination of things. If you feel it's hard to cope on your own, consult a psychiatrist
Oh, I've had this for years! It happens most often when I'm walking with my headphones on. Somehow it's easier to imagine other realities while I'm listening to music. I don't think it harms me in any way, so I've never tried to get rid of it. But if I needed to, I'd have to switch to podcasts or audiobooks. Anything that requires extra attention from my brain, not just music...
Do you practise any stress relief techniques on a daily basis? Your future job is stressful on its own, so you'll need this knowledge. My main techniques are daily warm baths with essential oils and exercising for at least 20 minutes.
Try meditation. It will teach you how to shut down your thoughts and dreams and have a calmer, quieter mind. You may start with free mobile apps or, if you have an opportunity, go to meditation classes. I found it hard to learn breathing and meditation through video. I took nine or ten classes, and from there I could continue on my own.
I used to do exactly the same, daydream about becoming famous or winning a lottery, or dating someone special. It’s not that I think all that is completely impossible in reality, it’s just very unlikely. So my brain tried to get the serotonin boost the only way it could – with the help of dreams. I knew it was maladaptive, but I needed it at the time. Now I daydream very rarely, mostly when I allow myself to. BTW, my therapist told me that it’s OK to daydream, and I don’t need to eliminate the habit. Only need to learn to prioritize my reality and stay in the present when circumstances require it (like driving a car). Why don’t you talk to a medical professional about your MD?
I can relate. I’m often fantasizing about unreal scenarios, and it makes my life less enjoyable, cause I can’t get what I want. I don’t know if it’s problematic since I don’t ignore any of the things I have to do; my daydreaming happens only during spare minutes and before bed. Maybe it is problematic, cause it definitely influences my life decisions in a way… I suppose you just need to find other ways to relax your brain. Like watching TV shows, reading a book, playing computer games. Anything that requires enough attention to not escape into your mind’s reality ;)
@dexter bright My therapist is of the same opinion. We discussed my random disassociation with reality aka daydreaming, and she said I only need to learn to be mindful and nonjudgmental. For the most part, my daydreams are fun and vain. I’ve accepted that it’s my coping mechanism, I’m not crazy or ill. It’s actually my safe space in the brain where I can work on my social interactions.
I advise the author to ask if you can get an antidepressant prescription. It won’t only improve your mood and help coping with stress, it should also allow you to focus and concentrate on your studies. Be patient with yourself. You’ve achieved a lot, you don’t need a burnout from stress.
It's possible that daydreaming is a way for you to cope with certain things in your life. So the first important step is to understand why this reaction happens in the first place. You need to ask yourself, is there something stressful going on in your life? Can it be that you feel lonely or pressured at work? Adapting to a new environment, especially in a different country or starting a new job, often brings a lot of stress.
You can write down things that were happening before you started daydreaming in a notebook or a notes app to notice patterns and understand what triggers you. These triggers can be a specific place, event, smell, thought or feeling. Once you understand what it is, you can take steps to avoid the triggers or reduce the stress. For example, if being evaluated during an exam triggers you because of the stress, think of what can help you calm down. It could be focusing on your breath while slowly inhaling and exhaling (e.g., inhaling for 4 seconds, holding for 2 and exhaling for 6), or reminding yourself that you’ve done well before, or using a mantra like "I can do this". If you notice that you start daydreaming when you see a specific image at work, for example, consider if there are ways to avoid it.
To stay present, try putting your full attention on objects around you - name them and notice small details about them. Listen to the sounds you hear and identify them. You can also carry an object with you to ground yourself by focusing on the sensations when you hold it (like a rock or a squeeze ball).
When you notice yourself daydreaming, use a statement to help stop it (for example, "I need to get back to work now. I can come back to this later"). If possible, do something unrelated to what you were daydreaming about like standing up if you were sitting in your daydream or sitting up if you were pacing. Doing something that requires mental focus can also help (for example, counting in your mind, doing a puzzle or reading something). You can also set aside a specific time for daydreaming during the day so it becomes easier to overcome the urge to daydream during the rest of the day.
In order to deal with maladaptive daydreaming, it's also important to make sure that you get enough sleep and have enough energy during the day. Here are some tips:
- Set a regular sleep schedule (go to bed and wake up at the same time) and make sure you get at least 7-8 hours of sleep.
- Establish a calming bedtime routine to help you relax into sleep (for example, taking a warm bath, brushing your teeth, reading a book, meditating)
- Avoid caffeine or alcohol before bed
- Do physical exercise daily, or at least 3 times a week
- Make sure you have three healthy meals per day
- Whenever possible, expose yourself to natural sunlight throughout the day, especially in the morning
If you're struggling to understand what's triggering your daydreaming or can't find a way to stop it, I suggest seeing a therapist. A specialist can help adress underlying issues and find specific strategies that will help.
Research says that maladaptive daydreaming is thought to be a coping mechanism to address any previous trauma or social anxiety or you just dream to relieve yourself from the distress .
Generally source of triggers could be listening to music on headphones, watching movie or hearing specific conversation or topics about wish fulfillment or isolation or driving . You need to find out what is your trigger which makes you automatically start daydreaming. write down a journal where you write down the situations or circumstances that causes this dreaming. Write down your thoughts and feelings in this dreams. Notice the pattern for a week to understand your triggers.
Keep an alarm on your phone. now this depends on how frequently you start dreaming. Based on your frequency keep an alarm every half hour or 1 hour to distract you and get you back into reality. write some quote as an reminder to help you get back. For few days you need to do this to train your mind. If this happens in the morning just go step out in sunlight. Getting exposure to sunlight would refresh your mind.
Mindfulness training is also beneficial because it provides necessary skill for staying present in the external reality.
#You can place your hand on the chest and feel your heartbeat. start counting it.
# You can just step out and start counting leaves on a branch to keep you focussed on the moment.
You need to also go out socialise more often and strengthening your bond with the current relationships.
You also need to set a goal for a day. Goals which are achievable. have clear set of task laid down to achieve that goal. This will give you clarity, keep your mind focussed and provide you sense of accomplishments which can reduce your urge to day dream.
Do seek a professional help too as they maladaptive dreaming could also be because of other underlying issues like depression, intensive stress, ocd, anxiety.