Overcoming maladaptive daydreaming
Description: Find out which therapeutic approaches help with maladaptive daydreaming and which everyday strategies you can use to regain control over your thoughts.
Related
Maladaptive daydreaming in men and women: Are there differences? (23)
Maladaptive daydreaming and development: Why does it often start in childhood? (22)
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Daydreaming as a coping strategy: From a helpful mechanism to a problematic habit (20)
Teaser (Lead)
Are you tired of your thoughts constantly drifting off into parallel worlds? Do you want tools to help you stay in the present moment? In this article, you will find out what is known about effective forms of therapy - and what simple strategies you can start using today to tame your daydreams.
Therapy and coping strategies for maladaptive daydreaming: ways back to reality
First, read the detailed main article [Understanding, treating and overcoming maladaptive daydreaming]
or
The overview "Maladaptive daydreaming - causes, symptoms and help". This topic article examines the functions of daydreaming as a coping mechanism.
1. Therapeutic approaches: Utilising professional support
As maladaptive daydreaming is often associated with underlying issues such as trauma, anxiety or depression, professional therapy is usually the most effective approach.
Cognitive behavioural therapy (CBT):
Goal: identify triggers and patterns of daydreaming
Goal: restructuring of dysfunctional thoughts and behaviours
Particularly effective: for accompanying anxieties or compulsions
Trauma-focused therapy:
Goal: Processing underlying traumatic experiences
Methods: EMDR, schema therapy, narrative exposure
Effect: Reduces the urge to escape emotionally
Mindfulness-based therapy (MBCT, MBSR):
Goal: Training of attention control and present-orientation
Exercises: Meditation, body scans, mindful breathing
Benefit: increases impulse control and self-awareness
Group therapy or self-help groups:
Benefit: overcomes the feeling of shame by sharing with those affected
Effect: strengthens the feeling of connection and understanding
2. Coping strategies for everyday life: strengthen self-efficacy
In addition to therapy, you can become active yourself. These strategies help to interrupt the autopilot mode.
Keep a diary:
What: Document the trigger, duration and content of daydreams.
Why: Creates awareness and removes the power of dreams
How: Use the questions from the Maladaptive Daydreaming Survey (Alex Benoit) as a template.
Reality check:
Method: Keep asking yourself the question: "Am I here right now or in my imagination?"
Aids: Sticky note, mobile phone alarm clock or wristband as a reminder
Active distraction:
Function: interrupts the daydream before it picks up speed
Examples: short physical exercise, puzzles, singing, even cold water in the face
Structured daily routine:
Why: avoids idle time that favours daydreaming
How: Schedule time for work, hobbies, socialising and conscious relaxation.
3. The "tricks": breaking the power of daydreams
In his course, the sufferer and coach Alex Benoit describes effective methods for specifically reducing the emotional pull of daydreams.
"Putting the brake on fun" (Poisoning the Well):
Here's how: Change the plot of your daydreams to negative or boring
Example: The heroic adventure becomes an office scene with paperwork.
Let characters "die" (Killing Off a Character):
Effect: Deprives the narrative world of its emotional connection
Caution: Only works if you really stick to the new storyline
Breathing technique (4-7-8 method):
Application: When the urge to daydream arises
Procedure: Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds
Effect: Calms the nervous system and interrupts the flow of thoughts
4. redirect creativity: from problem to resource
The vivid imagination that underlies daydreaming can also be put to positive use.
Creative writing:
Idea: Write down the stories from your daydreams
Effect: Turn passive imagination into active creation
Art or music:
Possibility: paint, draw or compose what you see and hear inside.
Benefit: Creates a real product and satisfies the creative urge
Role play or theatre:
For whom: For anyone who daydreams about social scenarios
Alternative: Pen & paper role-playing games or improv theatre offer a real social structure for fantasy
5. Dealing with relapses: Patience instead of shame
Relapses are normal. How you deal with them determines your long-term success.
Do not catastrophise:
Attitude: A relapse is not a failure, but rather a part of the process.
Ask: "What can I learn from this situation?"
Recognise early warning signs:
Typical signals: increased stress, lack of sleep, social withdrawal
Reaction: prioritise targeted relaxation and self-care
Utilise support system:
Who: therapist, confidants, self-help group
What: Talk openly about the relapse - openness disempowers the shame
FAQ
Can maladaptive daydreaming be controlled without therapy?
Yes, especially in milder cases, self-help strategies can be very effective. However, professional help is recommended in cases of severe distress, the consequences of trauma or concurrent illnesses.
How can I find a therapy centre that is familiar with maladaptive daydreaming?
Therapists are sometimes unfamiliar with the concept. Look for someone who specialises in trauma, compulsions, ADHD or addictive behaviour and explain your concerns using the terms "compulsive, addictive daydreaming".
How long does it take to get better?
This is very individual. With consistent application of the strategies, many people report a significant reduction within a few weeks. The underlying issues often take longer.
Do I have to give up daydreaming completely?
No! The aim is not to kill the fantasy, but to give it a healthy place. Adaptive daydreaming about the real future or creative projects is a positive and desirable activity.
Can medication help?
There is no approved medication for MD. However, sometimes concomitant conditions such as depression or ADHD can be treated with medication, which can indirectly affect daydreaming. This should always be discussed with a doctor.
It is possible to find a way out of daydreaming and back into your own life. It requires patience, courage, and often support—but every step into reality is a gain.