Why Do I Feel High When I’m Not? Exploring Potential Causes and What to Do

Experiencing a sensation of being high without consuming any substances can be disconcerting and even frightening. This feeling, often described as derealization, depersonalization, or simply feeling ‘out of it,’ can stem from various underlying causes, ranging from psychological factors to physiological conditions. It’s crucial to understand the potential reasons behind this sensation and know when to seek professional help. This comprehensive guide explores the common culprits behind feeling high when you’re not, offering insights and actionable steps to address the issue.

## Understanding the ‘High’ Sensation

Before diving into the causes, it’s important to define what we mean by feeling ‘high.’ This experience can manifest differently for individuals, but common symptoms include:

* **Derealization:** A feeling that your surroundings are not real, distorted, or dreamlike.
* **Depersonalization:** A sense of detachment from your own body, thoughts, or feelings. You might feel like you’re observing yourself from outside your body.
* **Altered perception:** Changes in how you perceive time, sounds, colors, and other sensory information.
* **Euphoria or altered mood:** Feeling unusually happy, giddy, anxious, or irritable.
* **Difficulty concentrating:** Trouble focusing, remembering things, or thinking clearly.
* **Physical sensations:** Dizziness, lightheadedness, tingling, numbness, or a floating sensation.

It’s important to note that the intensity and combination of these symptoms can vary widely. If you’re experiencing these sensations, it’s vital to pay attention to the specific symptoms and any accompanying factors to help identify the potential cause.

## Potential Psychological Causes

Many instances of feeling high without substance use are rooted in psychological factors. These can include:

### 1. Anxiety and Panic Disorders

Anxiety is a prevalent mental health condition that can trigger a range of physical and psychological symptoms. Panic attacks, a severe form of anxiety, can mimic the feeling of being high due to the surge of adrenaline and other stress hormones.

* **Explanation:** During anxiety or a panic attack, the body enters a ‘fight or flight’ response. This response releases hormones like adrenaline and cortisol, which can alter your perception and create feelings of derealization and depersonalization. Hyperventilation, a common symptom of anxiety, can also change blood oxygen levels, leading to dizziness and lightheadedness.
* **Symptoms Specific to Anxiety:** Rapid heart rate, shortness of breath, chest pain, sweating, trembling, feeling of impending doom, worry and nervousness.
* **What to Do:**
* **Practice Relaxation Techniques:** Deep breathing exercises, meditation, and mindfulness can help calm your nervous system during an anxiety episode. Try box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) or progressive muscle relaxation.
* **Identify Triggers:** Keep a journal to track when you experience these feelings and what might have triggered them. Recognizing patterns can help you avoid or manage those triggers in the future.
* **Seek Therapy:** Cognitive Behavioral Therapy (CBT) is a highly effective treatment for anxiety disorders. A therapist can help you identify and challenge negative thought patterns and develop coping mechanisms.
* **Consider Medication:** In some cases, medication like antidepressants or anti-anxiety drugs may be necessary to manage anxiety symptoms. Consult with a psychiatrist or medical doctor to discuss your options.

### 2. Stress

Chronic stress can significantly impact both your physical and mental well-being. Prolonged exposure to stress hormones can disrupt brain function and contribute to altered perceptions.

* **Explanation:** When you’re under stress, your brain releases cortisol, which can affect areas responsible for memory, emotion, and perception. Chronic stress can also lead to sleep deprivation, further exacerbating these effects.
* **Symptoms Specific to Stress:** Fatigue, irritability, difficulty concentrating, muscle tension, headaches, digestive problems, changes in appetite, sleep disturbances.
* **What to Do:**
* **Manage Your Time Effectively:** Prioritize tasks, set realistic goals, and break down large projects into smaller, manageable steps. Time management techniques can reduce feelings of overwhelm.
* **Practice Self-Care:** Engage in activities that you enjoy and find relaxing. This could include reading, taking a bath, spending time in nature, or pursuing a hobby.
* **Establish Boundaries:** Learn to say no to commitments that will add unnecessary stress to your life. Protect your time and energy.
* **Exercise Regularly:** Physical activity is a great way to relieve stress and improve your mood. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
* **Seek Support:** Talk to a friend, family member, or therapist about your stress. Sharing your concerns can help you gain perspective and develop coping strategies.

### 3. Depersonalization-Derealization Disorder (DPDR)

DPDR is a dissociative disorder characterized by persistent or recurrent feelings of detachment from oneself (depersonalization) or one’s surroundings (derealization). While the symptoms can feel similar to being high, they are often accompanied by significant distress and impairment in daily functioning.

* **Explanation:** The exact cause of DPDR is unknown, but it’s believed to be related to trauma, stress, and genetic predisposition. Dissociation is thought to be a defense mechanism against overwhelming emotions or experiences.
* **Symptoms Specific to DPDR:** Persistent or recurrent feelings of detachment from oneself (depersonalization) or one’s surroundings (derealization), a sense of being an outside observer of your thoughts, feelings, body, or actions, feeling like you’re living in a dream, emotional numbness.
* **What to Do:**
* **Seek Professional Diagnosis and Treatment:** DPDR requires a diagnosis from a mental health professional. Therapy, particularly CBT and psychodynamic therapy, can help individuals process trauma, develop coping mechanisms, and reintegrate their sense of self.
* **Grounding Techniques:** Grounding techniques can help you reconnect with the present moment and reduce feelings of detachment. These techniques include focusing on your senses (e.g., naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste), holding a cold object, or engaging in physical activity.
* **Establish a Routine:** A consistent daily routine can provide a sense of stability and predictability, which can be helpful in managing DPDR symptoms.
* **Avoid Substance Use:** While it might be tempting to use substances to cope with DPDR, they can actually worsen symptoms and make it harder to recover.

### 4. Trauma

Past trauma, whether it’s a single traumatic event or chronic abuse, can have long-lasting effects on your mental and emotional health, including feelings of detachment and altered perception.

* **Explanation:** Trauma can disrupt the brain’s normal processing of information, leading to dissociation as a coping mechanism. Flashbacks, nightmares, and intrusive thoughts can also trigger feelings of being high or disconnected.
* **Symptoms Specific to Trauma:** Flashbacks, nightmares, intrusive thoughts, hypervigilance, exaggerated startle response, emotional numbness, avoidance of reminders of the trauma.
* **What to Do:**
* **Trauma-Focused Therapy:** Therapies like Eye Movement Desensitization and Reprocessing (EMDR) and Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) are specifically designed to help individuals process and heal from trauma.
* **Support Groups:** Connecting with others who have experienced similar trauma can provide a sense of community and validation. Support groups offer a safe space to share your experiences and learn from others.
* **Self-Care and Coping Skills:** Practicing self-care and developing healthy coping skills can help you manage trauma symptoms and improve your overall well-being. This could include mindfulness, yoga, art therapy, or spending time in nature.

### 5. Derealization Disorder

Derealization disorder is marked by a persistent or recurrent feeling that your surroundings aren’t real. You might feel like you’re observing your life from behind a screen or that the world around you is distorted and dreamlike.

* **Explanation:** This disorder, like DPDR, is often linked to trauma, severe stress, or anxiety disorders. It’s a dissociative disorder, meaning it involves a disconnection from reality as a coping mechanism.
* **Symptoms Specific to Derealization Disorder:** Persistent or recurring feelings that your surroundings are unreal, dreamlike, distant, or distorted. Visual distortions, such as blurred vision or objects appearing two-dimensional. Feeling detached from your environment, as if you’re behind a glass wall.
* **What to Do:**
* **Seek Professional Help:** A mental health professional can properly diagnose and treat derealization disorder. Therapy, particularly cognitive behavioral therapy (CBT), can help you challenge distorted thoughts and develop coping strategies.
* **Grounding Techniques:** Utilize grounding exercises to bring you back to the present moment. Focus on your senses – what you see, hear, smell, taste, and touch. Describe your surroundings in detail to anchor yourself in reality.
* **Reduce Stress:** Implement stress-reduction techniques like meditation, deep breathing, and regular exercise. Managing stress levels can significantly reduce the frequency and intensity of derealization episodes.

### 6. Certain Personality Disorders

Some personality disorders, particularly borderline personality disorder (BPD), can involve periods of dissociation and altered perception, leading to feelings similar to being high.

* **Explanation:** Individuals with BPD often experience intense emotional dysregulation and unstable relationships. Dissociation can occur as a way to cope with overwhelming emotions or perceived threats.
* **Symptoms Specific to Personality Disorders:** Intense mood swings, unstable relationships, fear of abandonment, impulsivity, self-harm, feelings of emptiness.
* **What to Do:**
* **Dialectical Behavior Therapy (DBT):** DBT is a type of therapy specifically designed for individuals with BPD. It focuses on teaching skills for emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness.
* **Consistent Therapy:** Regular therapy sessions are crucial for managing BPD symptoms and improving overall functioning. A therapist can help you develop coping mechanisms and build healthier relationships.
* **Medication Management:** In some cases, medication may be prescribed to manage specific BPD symptoms, such as mood swings or anxiety. A psychiatrist can evaluate your needs and recommend appropriate medications.

## Potential Physiological Causes

In some cases, feeling high without substance use can be attributed to underlying medical conditions or physiological factors.

### 1. Migraines

Migraines are severe headaches that can be accompanied by a variety of neurological symptoms, including altered perception, dizziness, and visual disturbances.

* **Explanation:** Migraines are thought to be caused by changes in brain activity and blood flow. These changes can affect sensory processing and lead to feelings of derealization or depersonalization.
* **Symptoms Specific to Migraines:** Severe headache, nausea, vomiting, sensitivity to light and sound, visual disturbances (auras), dizziness.
* **What to Do:**
* **Consult a Doctor:** If you experience frequent or severe migraines, see a doctor for diagnosis and treatment. They may recommend medication, lifestyle changes, or other therapies.
* **Identify Triggers:** Keep a migraine diary to track potential triggers, such as certain foods, stress, or changes in sleep patterns. Avoiding these triggers can help reduce the frequency of migraines.
* **Pain Management:** Over-the-counter pain relievers can help alleviate migraine pain. Prescription medications may also be necessary for more severe migraines.

### 2. Seizures

Certain types of seizures, particularly temporal lobe seizures, can cause altered perception, confusion, and feelings of detachment.

* **Explanation:** Seizures are caused by abnormal electrical activity in the brain. Temporal lobe seizures can affect areas responsible for memory, emotion, and sensory processing, leading to altered experiences.
* **Symptoms Specific to Seizures:** Loss of consciousness, convulsions, muscle spasms, confusion, staring spells, unusual sensations or behaviors.
* **What to Do:**
* **Seek Medical Evaluation:** If you suspect you’re having seizures, it’s crucial to see a doctor for diagnosis and treatment. An EEG (electroencephalogram) can help detect abnormal brain activity.
* **Medication Management:** Anti-seizure medications are typically used to control seizures. It’s important to take these medications as prescribed and follow your doctor’s instructions carefully.

### 3. Sleep Deprivation

Lack of sleep can significantly impair cognitive function and lead to altered perception, dizziness, and difficulty concentrating.

* **Explanation:** Sleep is essential for brain function and repair. When you’re sleep-deprived, your brain struggles to process information effectively, leading to a range of cognitive and perceptual disturbances.
* **Symptoms Specific to Sleep Deprivation:** Fatigue, irritability, difficulty concentrating, impaired memory, slowed reaction time, weakened immune system.
* **What to Do:**
* **Establish a Consistent Sleep Schedule:** Go to bed and wake up at the same time each day, even on weekends, to regulate your body’s natural sleep-wake cycle.
* **Create a Relaxing Bedtime Routine:** Engage in calming activities before bed, such as reading, taking a warm bath, or listening to relaxing music.
* **Optimize Your Sleep Environment:** Make sure your bedroom is dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine if necessary.
* **Limit Screen Time Before Bed:** The blue light emitted from electronic devices can interfere with sleep. Avoid using phones, tablets, or computers for at least an hour before bed.

### 4. Dehydration

Dehydration can lead to a variety of physical and cognitive symptoms, including dizziness, lightheadedness, and confusion.

* **Explanation:** Water is essential for proper brain function. When you’re dehydrated, your brain doesn’t have enough fluid to function optimally, leading to impaired cognitive performance.
* **Symptoms Specific to Dehydration:** Thirst, dry mouth, dark urine, headache, dizziness, fatigue.
* **What to Do:**
* **Drink Plenty of Fluids:** Aim to drink at least eight glasses of water per day. Increase your fluid intake during hot weather or physical activity.
* **Eat Hydrating Foods:** Fruits and vegetables like watermelon, cucumbers, and spinach are high in water content and can help you stay hydrated.
* **Avoid Sugary Drinks:** Sugary drinks can actually dehydrate you, so it’s best to stick to water, herbal teas, or unsweetened beverages.

### 5. Vitamin Deficiencies

Deficiencies in certain vitamins, such as vitamin B12, can affect nerve function and lead to neurological symptoms, including altered perception and dizziness.

* **Explanation:** Vitamin B12 is essential for the health of nerve cells and the production of red blood cells. A deficiency can damage nerve fibers and impair neurological function.
* **Symptoms Specific to Vitamin Deficiencies:** Fatigue, weakness, numbness or tingling in the hands and feet, difficulty walking, memory problems.
* **What to Do:**
* **Get a Blood Test:** A blood test can determine if you have any vitamin deficiencies. Talk to your doctor about getting tested.
* **Take Supplements:** If you’re deficient in a particular vitamin, your doctor may recommend taking supplements. Follow their instructions carefully.
* **Eat a Balanced Diet:** A healthy diet that includes a variety of fruits, vegetables, and whole grains can help ensure you’re getting all the nutrients you need.

### 6. Inner Ear Problems

Conditions affecting the inner ear, such as vertigo or Meniere’s disease, can cause dizziness, imbalance, and altered perception.

* **Explanation:** The inner ear is responsible for balance and spatial orientation. Problems in the inner ear can disrupt these functions, leading to feelings of dizziness and disorientation.
* **Symptoms Specific to Inner Ear Problems:** Dizziness, vertigo, imbalance, ringing in the ears (tinnitus), hearing loss.
* **What to Do:**
* **See a Doctor:** If you experience dizziness or imbalance, see a doctor to rule out any underlying medical conditions. They may recommend medication, physical therapy, or other treatments.

### 7. Low Blood Sugar (Hypoglycemia)

When blood sugar levels drop too low, it can cause a variety of symptoms, including dizziness, confusion, and altered perception.

* **Explanation:** Glucose is the primary source of energy for the brain. When blood sugar levels are low, the brain doesn’t have enough energy to function properly, leading to impaired cognitive function.
* **Symptoms Specific to Low Blood Sugar:** Shakiness, sweating, rapid heartbeat, anxiety, dizziness, hunger, confusion, blurred vision.
* **What to Do:**
* **Eat a Quick Source of Sugar:** If you suspect you have low blood sugar, eat a quick source of sugar, such as fruit juice, hard candy, or glucose tablets.
* **Follow Up with a Meal:** Once your blood sugar has stabilized, eat a meal or snack to prevent it from dropping again.
* **See a Doctor:** If you experience frequent episodes of low blood sugar, see a doctor to determine the underlying cause and develop a management plan.

## Lifestyle Factors

Certain lifestyle choices can also contribute to feeling high without substance use.

### 1. Hyperventilation

Rapid, shallow breathing can lead to a decrease in carbon dioxide levels in the blood, causing dizziness, lightheadedness, and altered perception.

* **Explanation:** Hyperventilation disrupts the balance of oxygen and carbon dioxide in the blood. Low carbon dioxide levels can cause blood vessels to constrict, reducing blood flow to the brain.
* **Symptoms Specific to Hyperventilation:** Rapid breathing, shortness of breath, dizziness, lightheadedness, tingling in the hands and feet, chest pain.
* **What to Do:**
* **Practice Breathing Exercises:** Slow, deep breathing exercises can help restore normal carbon dioxide levels in the blood. Try breathing into a paper bag or cupping your hands over your mouth and nose.
* **Address Underlying Anxiety:** Hyperventilation is often triggered by anxiety. Addressing underlying anxiety through therapy or medication can help prevent hyperventilation episodes.

### 2. Intense Exercise

In rare cases, intense physical exertion can lead to a runner’s high, which can feel similar to being high from substances. This is due to the release of endorphins in the brain.

* **Explanation:** Endorphins are natural pain relievers that can also produce feelings of euphoria and well-being. Intense exercise triggers the release of endorphins, which can lead to a runner’s high.
* **Symptoms Specific to Intense Exercise:** Euphoria, reduced pain, increased energy, altered perception.
* **What to Do:**
* **Generally, no action is needed unless the sensation is unwanted or interfering.**
* **Moderate Exercise:** If you find the sensation unpleasant, try moderating your exercise intensity. A less strenuous workout may still provide benefits without triggering a runner’s high.

## When to Seek Professional Help

It’s important to seek professional help if:

* The feelings of being high are persistent, recurrent, or distressing.
* The symptoms are interfering with your daily life, work, or relationships.
* You suspect an underlying medical condition.
* You have a history of trauma or mental health issues.
* You’re experiencing suicidal thoughts or feelings.

A doctor or mental health professional can help you identify the underlying cause of your symptoms and develop a treatment plan.

## Diagnostic Tests and Procedures

Depending on your symptoms and medical history, your doctor may recommend the following diagnostic tests:

* **Physical Exam:** To assess your overall health and identify any physical causes of your symptoms.
* **Blood Tests:** To check for vitamin deficiencies, thyroid problems, or other medical conditions.
* **EEG (Electroencephalogram):** To detect abnormal brain activity that may be causing seizures.
* **MRI (Magnetic Resonance Imaging):** To visualize the brain and identify any structural abnormalities.
* **Psychological Evaluation:** To assess your mental health and identify any underlying psychological issues.

## Conclusion

Feeling high when you’re not can be a perplexing and concerning experience. By understanding the potential psychological and physiological causes, you can take steps to address the issue and seek appropriate help. Remember to prioritize your mental and physical well-being and consult with a healthcare professional for personalized guidance and treatment. Addressing the underlying cause is crucial for alleviating these sensations and improving your overall quality of life. Don’t hesitate to reach out for support if you’re struggling – you’re not alone.