About the facilitator: Cindy Marshall, certified health coach, created a system of recovery for depersonalization disorder after struggling with it herself for over a decade. She has honed this system over many years by utilizing many different teachings and techniques from numerous sources including habit science, psychology, cognitive behavioral therapy, attachment theory, Ayurveda, trauma recovery and other healing arts. The weekly group sessions will be taken from Cindy’s signature steps to depersonalization recovery. She is currently writing a book to be released next year.
Cost : Cost for the dp recovery program is $1800 for the 6 mo. program ($300/mo.). 10% off if paid in full.
It includes weekly 75 min. group Zoom sessions, a 1-1 session with Cindy each month, an accountability partner, and a private Facebook support group.
Note: An initial 45-minute meeting with Cindy to explore working together is free. Cindy can let you know at that time if there is room in the group or if you’ll be on a waiting list.
The maximum number of participants is 5. Cindy keeps her groups small because she cares too much not to.
Extra 1-1 Sessions: Once you are in the group, you can decide if you want extra individual one on one coaching sessions with Cindy at $75/hour.
How to sign up: Sign up here for your free discovery session to ask questions, learn more about this program and see if it is a good fit for you.: https://my.timetrade.com/book/6LL8G
The dp recovery group is a 6-month group coaching program for depersonalization disorder recovery. The group meets once per week to practice the steps, tools and techniques for managing and overcoming depersonalization disorder. As a group, we will give each other support as well as strengthen and reinforce the dp recovery skills that we practice together.
2021-2022 Dates: Sign up for one of the following 6-month sessions:
Session 1, 2021: Sept 8th- March 9th, 2022, 10:30am-11:45am, MST Wednesdays
Session 2, 2022: May 4th, 2022 -Nov 2nd 2022, 10:30am-11:45am, MST Wednesdays.
Sign up by booking a free discovery call with Cindy to explore if this is a good fit for you: https://my.timetrade.com/book/9HX72
Members can choose whether they want to turn on their video camera or leave it off. I completely understand if it feels too triggering to do so. Sessions will not be recorded. It will be up to members to attend the meetings to get the information and be an active participant in their individual and collective growth experience.
Mindset is extremely important as we embark on this recovery journey together. Recovering from dp involves strengthening new neural pathways as we release the old. Negative talk, self-pity, and toxic rumination will be redirected or reframed.
What are the steps to Cindy’s Signature System for dp recovery? We practice 10 steps in 10 weeks and repeat those same steps two times. There is also an orientation call and a closing call.
- Orientation Call: Tap into your deeper why, set your one or two 12-week goals each quarter, connect with the others in the group.
- Week 1: Data Collection: tracking your symptoms using a dp scale. Using a dp scale system, you will begin to notice what makes your dp better or worse. During this week (and beyond) you will take a good assessment of your triggers such as: lighting, people, activities, locations, caffeine. You will also identify the activities that support you such as: engaging hobbies, positive distractions, uplifting shows, and exercise. Together, we will begin to challenge the belief that dp is “24/7”. Through data collection, you will identify your starting point so you can measure your progress as you improve. Habit Science Tools included: tracking tool, worksheets and audio recordings.
- Week 2: Start doing more of the things that will help you recover. It’s really important to identify and begin doing more of the things that lessen your dp symptoms and intensity. This will help deactivate your sympathetic nervous system response, balance your hormones and strengthen new neural pathways. This practice will help you to stay in your parasympathetic nervous system more and less in your fight/flight/freeze (sympathetic nervous system response). You will become more intentional and be encouraged to start actively doing the things that keep you in the lower range on the dp scale. You will learn to create a habit of daily, guaranteed self-care. When you are in rhythm with nature and it’s circadian rhythm, your whole life will start working. Habit Science Tools included: tracking tool, worksheets and audio recordings.
- Week 3: Settle the body to settle the mind. This week you will learn basic somatic experiencing techniques to settle, calm and tone your nervous system- particularly your limbic system and your vagus nerve. Getting dp creates trauma in the body and if your dp was caused by trauma (not everyone’s is) then this step will be doubly beneficial. One of the reasons it is hard to recover from dp is because most of us try to fight it with our mind only using the higher thinking parts of our brain. This step is about settling the more primitive part of our brain, the one that is concerned with only one question, “Is is safe or is it dangerous?” The path to release past trauma has to start with releasing the embedded trauma responses. Many of these embedded trauma codes were formed when you were very young. The body chooses these, you actually have no control over them. This week we learn tools to settle the body to settle the mind using a variety of different tools and practices. Habit Science Tools included: worksheets and audio recordings.
- Week 4: Stop doing what is making it worse. This week we’ll address the sometimes subtle but destructive behaviors that keep you from dp recovery. (Ex: negative thinking, overstimulating situations, abrupt transitions, reading scary things on forums, alcohol, staying up late, excessive worrying about others’ opinions, excessive screen and bedroom time, processed food and sugar.) This step is all about aiming for the B- because trying to be perfect is causes overwhelm and you don’t need that. We will look at your cravings and unhelpful habits as well as the reasons they have become your self-defense mechanisms in coping with dp. Why do you continue to do the things that make your dp worse? Why do you continue to eat junk food, drink caffeine or alcohol, stay up late and then sleep in? During this week, you will understand how and why you engage in these behaviors that keep you stuck so you can begin to uplevel these old habits by exchanging them for better ones. Habit Science Tools included: tracking tool, worksheets and audio recordings.
- Week 5: Learning to Manage Thoughts and Beliefs. Those seemingly harmless little thoughts and beliefs are driving so much of your behavior and dp symptoms. With a little bit of effort, you will learn how to forge new neural pathways by replacing your negative thoughts with ones that support your healing instead of working against it. Toxic rumination and worst-case-scenario thinking is often what is driving your worst dp episodes and this step is about breaking the addictive habit of pity, pessimism and panic. (I call them the 3 P’s) This week you will feel more confident getting back into the driver’s seat and steering your mind towards a better future, one thought at a time. It’s amazing how differently you can feel after 3 days of doing this. Habit Science Tools included: worksheets and audio recordings. The flashcard tool will be created as a group on the call.
- Week 6: Balancing Your Hormones. Dp sufferers often feel like there is something seriously wrong with their brains or bodies that is causing them to feel this way. Some even pay to have brain scans or full body CT scans done only to find that they are “normal.” In part, your hunch that there is an imbalance is often times true! You may have been looking in the wrong place though. Have you looked into your hormones? Have you found a functional medicine doc who actually knows how to accurately read a hormone test? It can feel like finding a needle is a haystack. You will definitely want to look into your hormones if you have had dp for an extended period of time or if dp was triggered by an imbalance in your hormones. Hormonal changes due to puberty, changes in your menstrual cycle, the moon, pregnancy, peri-menopause, menopause and or plain ol’ stress can do a number on your body. And as dp sufferers, we are extra sensitive to hormone imbalance. All of the steps to recovery will be easier to do if you are able to give your body and hormones the support they need. We will look at the best practices for hormone testing and how cortisol, testosterone, estrogen, progesterone, pregnenolone, vit D, magnesium, DHEA, adrenals, sun, sex, sleep, stress and diet all play a role in either helping you recover or keeping you stuck. Habit Science Tools included: worksheets and behavior science chart to incorporate hormone balancing practices.
- Week 7: How to handle intense sensations and feelings. You need to know how to take care of strong sensations and feelings to free yourself from the unwanted actions they inspire, specifically how they trigger your dp and panic. You’ll learn how to keep your dp levels low even when you are experiencing intense feelings and sensations that beg you to notice them and feed into them. You’ll learn how to stand up to the dp bully and finally face your biggest fears. You will learn to effectively move towards the fear to convince your sympathetic nervous system that it no longer needs protection. You’ll learn tools to ground your body in order to take control of your mental formations and emotions. This habit builds emotional resiliency. It’s also the key to feeling in control, overcoming cravings and building a habit of feeling instead of dissociating when something feels painful. In addition to handling intense fear, you will also practice a simple technique, easily and safely, hold your shame, brokenness, self–worth, anger, frustration, sadness and/or isolation. Habit Science Tools included: worksheets and tools.
- Week 8: Identifying the root issue or cause. Often, you are unaware of what past experiences, beliefs and outdated programming are driving your actions. Even if your dp began after smoking marijuana or taking LSD, often, there was another personal issue going on in your life, sometimes a past “insecure attachment” to a parent. Some of you may have developed dp as a child around a traumatic event or ongoing distress in the home. Most of the time, we have a hunch about what caused our dp but often we have a hard time putting the whole puzzle together. This habit is about uncovering your root issues and ancestral trauma. (Yes, sometimes the trauma was passed down from your ancestors.) You will learn safe ways to shine a light on your blind spots while learning your core trauma language, continue to diffuse triggering cellular memories stored in your body, understand your attachment style, and deepen a foundational understanding of YOU. Habit Science Tools included: worksheets and tools.
- Week 9: Relationships and Being with People. There is no doubt that dp affects every single one of your existing relationships as well as potential future relationships. This week you will learn how to ask and receive the right support, learn to say no to situations that are toxic and detrimental to your recovery, and look at how your past relationships may have contributed to your dp. We will also discuss dp and dating, marriage, children, core family issues, friends and professional settings with co-workers. Habit Science Tools included: worksheets and tools.
- Week 10: Experiment. This habit is about learning to face your fears slowly and safely so that dp no longer stops you from doing anything. Yes, I’m talking about exposure therapy. You will have a chance to use the tools you have learned so far and begin to test small and perform lots of little experiments in order to overcome any road blocks you need to. You will no longer need to stop yourself from: being in large groups, going into shops, being around florescent lighting, going on trips, going on airplanes, working full time, needing to have hard conversations with people, running into neighbors or friends in public and any other scenario that triggers you. You will learn to feel the fear and do it anyway, in little, manageable doses at a time.
- Closing call: Relapse plan and moving forward. This habit is about creating a plan for any future relapses. If you fall, you don’t have to fall as hard or as low if you have a game plan. You will create your dp recovery kit so you can get back on track quickly, remember your use your tools, redirect yourself and your neural pathways and stay clear of the classic dp pity, pessimism and panic. Now you will be able to turn any future relapses around in a matter of minutes hours or a couple of days at the most. We will also talk about designing your future, reintegration of your old pre-dp self with who you are becoming, overcoming upper-limiting and additional healing and balancing practices for recovery and beyond. Those will include: mindfulness practices, recovery from shame and worthlessness, breathwork, and connecting to something bigger than ourselves.
*PERSONAL NOTE ABOUT WHY dp is not capitalized:
“dp” is not capitalized because it has no power over me anymore! dp does not stop me from doing anything and I want the same for you! I can handle anything life throws at me.
Am I trapped without a future or life because of dp? No way. My husband and I run a successful restaurant, we parent 2 teen daughters, I am an active artist and a full time health coach! I used to feel like a burden to society and now I feel unstoppable. Stop reading negative, panicky posts from others and start tuning in to what people who have recovered are saying! You will be free soon!!
Do I have bad days? Yes, once in awhile and very rarely. It doesn’t even matter because I know how to turn them around, usually within a few short minutes.
Do I fear bad days or relapse? Hell No! I have the tools to turn around dp, anxiety and depression using easy techniques and the steps from my program.