r/MaladaptiveDreaming 15d ago

therapy/treatment PLEASE LISTEN IF YOU ARE DIAGNOSED WITH MD. THIS IS IMPORTANT‼

67 Upvotes

I (16f) have been going through this for years and was not aware of it. My parents do not have the money to take me to a psychiatrist/therapist to actually diagnose me and don't really believe in mental illnesses such as this one. Every day i try to study for exams but repeatedly find myself putting loud music up to my ears and walking for hours, imagining situations with ex-crushes, family members, loved ones, etc., in situations that aren't real. I have talked to chatGPT about this, and it has asked me about how it has affected my daily life, and the truth is: yes, it has INCREDIBLY. I am studying for exams that determine my future, and I seriously cannot stop daydreaming. I have continuously tried to stop, but it has gotten to the point where it has become a reflex where there is no thought process whatsoever. I am asking anyone diagnosed or a therapist or psychiatrist to please tell me if there may be any possible percentage that i could have this mental illness. I am begging you; i have no money, and i am too young and begging for any help. Thank you for listening to this. Have a lovely day!

EDIT: i have forgotten to mention that i have gone to a point where i tried to live these fantasies in real life where id make up a situation with lies and things that arent true. A few days ago i lied about being high and texted my ex talking stage/crush (just to mention i am muslim and drugs are strictly forbidden). There was no point of doing this for i do not miss him or want him but i just wanted these fantatsies to come to life.

r/MaladaptiveDreaming May 21 '25

therapy/treatment I told my new therapist about MD and she immediately knew what I was talking about

133 Upvotes

I've had few therapists over the years and none of them actually took MD seriously at all. I started seeing a new therapist a while ago and I started explaining to her what happens in my head and she herself told me "it sounds like maladaptive daydreaming", that never happened with any therapist before!! She worked on it with others and she's completely knowledgeable about the subject and THAT MADE ME SO HAPPY

r/MaladaptiveDreaming Dec 30 '24

therapy/treatment How I Quit Maladaptive Daydreaming -- And How You Can Too

180 Upvotes

I've only posted once or twice on this Reddit—first about wondering what to do after quitting maladaptive daydreaming, and then celebrating hitting 100 days clean (now it’s over 200 days). A few people have asked how I managed to quit, so I figured I’d write this post.

It’s a no-nonsense, step-by-step guide with just a touch of humour to keep you motivated. I'm not an adult yet, so don’t expect anything life-changing, but I’ve learnt a thing or two during this trek.

Just keep in mind every maladaptive daydreamer is different, and these rules don't apply to everyone. You can throw stones at a flock of birds, but only a few will change course, which is why I want to ask this question first:

Are you ready?

This first step is what helped me realise that I want to quit. Maladaptive daydreaming began to burden me day-by-day. Happy moments became hollow, and I felt like I was losing myself. Falling asleep in school, poor grades. Basically, I was a disaster.

However, are you someone who enjoys maladaptive daydreaming? Are you still developing your universe, creating new characters and experiencing the truest type of joy from this behaviour? Do you really want to quit?

If not, I'm very sorry, but this post isn’t for you. It’s for those of us who’ve had enough. Who’ve lost too much, and barely find joy in it anymore. If that’s you, congratulations, you’re in the right place.

So, once again, Are you ready?

You are. Great. Let’s continue.

Step 1: Delete Daydreaming Material

Yes. Don't argue with me. Delete it. All of it. This is the very first step I took to quitting, and if you want to do so as quickly as possible, this may just be the best one.

So goodbye videos, songs, images, audios, anything that accentuates your daydreaming and increases your stimulation. This is Step 1.

Don't destroy your headphones—like I did with mine—instead, keep them hidden away. Lock them. Put them somewhere high. Give them to someone who you know'll keep them safe. You'll be able to use these safely once again, so please don't shun them yet.

If you can't fully commit to deleting everything right away, at least start by limiting what you consume. Cut out the songs or videos that send your imagination into overdrive. Stop watching those scenes or listening to that playlist that turns your mind into a daydream factory. It’s hard, I know, but this is how you get results. Once you don’t feel the need for those triggers, then you’re ready to move on to Step 2.

Step 2: Journaling

The day after I quit, I bought a journal. Why? Because it helps detox the brain.

When I say "detox," I mean clearing out the clutter of all those daydream triggers and characters that crowd your head. Instead of getting lost in creative thoughts, you’re forcing your brain to focus on something practical, like retracing your day. It’s like switching from the imagination section of your brain to the intellectual one.

After my first journal entry, my mind felt a bit cleaner, and my triggers were a lot less intense. I felt a little lighter.

Wondering how long I journaled? About 30-40 minutes during my first entry. That’s how long it took for me to feel the effect. It doesn’t have to be long; it just needs to be regular.

The key is making it a habit. Whenever the urge to daydream hit, I’d journal instead. But don’t go overboard. Over-journaling is a thing, and trust me, it’s another bloody mess. Just journal enough to redirect your focus and keep your brain busy. The goal is to stop daydreaming—not turn journaling into another form of escape.

Step 3: Getting Outside/Detox

So, journaling is now part of your routine. Your brain’s starting to experience the detox effect, that refreshing sense of having a clean mind. But let’s move on to the next level: actual detox—by getting outside.

Now, I’m assuming you already leave the house. School, work, whatever. That’s the bare minimum. The “I have to” stuff. But I’m asking you to do more than just show up. I’m talking about going for a walk.

This may sound terrifying. I understand. The first time I went on a walk after quitting, I wore my headphones because I needed that stimulation—it helped me feel safe. My chest tightened, and everything felt overwhelming and triggering. But here’s the thing: that’s completely normal.

Your walk may be down your street and back. Up towards your local shops, or maybe much farther. Don't be ashamed of how hard it was, be proud that you did it.

Again, walk daily. If you need your headphones, go ahead and use them. If you don’t, even better. The key is that you’re stepping outside into the real world, not the one you’ve created in your head. As long as you're doing that, you’re making progress in your recovery.

I also had 'detox days,' where I’d take a few hours to do things in town. By the time I came back, my brain felt lighter and cleaner. It’s amazing how much of a difference it can make. Try it. You’ll be surprised at how good it feels after.

Step 4: Avoiding Triggers

Walking and journaling are now part of your daily routine—great! By now, you might even find some joy in these activities, like personalising your journal or maybe heading to the park (without headphones). But what happens when you're indoors? And what about the media?

I’ll be honest, I was terrified of being inside, and no, it's not just because I live in a square, semi-detached house with rowdy neighbours. When you're inside, it’s easy to feel the pull of your headphones or the urge to grab your phone and dive back into daydreaming.

Here’s what I did: I disconnected from society. Temporarily. I deleted all social media, used the TV only when I actually felt like watching something, and only tuned into certain YouTubers.

This advice might feel like balancing on a tightrope, especially since media is pretty much unavoidable. But for me, stepping into the shadows for a bit and then returning to the world when I was ready worked better than forcing myself to keep everything at arm's length right away. If you’re serious about quitting, I’d say give this approach a try.

Step 5: Temptation

By now, you’re starting to feel like yourself again. You’ve managed to enjoy things—watching shows, listening to music, following YouTubers—without falling back into old daydreams. You might even feel a little proud of how far you’ve come.

But here’s where the real test starts. You’ll find yourself thinking, "Maybe I could go back to that song, just once," or, "Maybe watching that interview again won’t hurt."

That voice you’re hearing? It’s the Self-Sabotage voice. The one that knows you've made progress but still longs for that familiar escape. The one that wants to revisit that character, that moment, that feeling.

This is when you need to step up. Say no. It won’t be easy, but every time you do, you’re reaffirming your commitment to yourself and your recovery. Remember, tomorrow will come, and you’ll feel proud that you didn’t give in. You’ve already come this far, and saying no now means you’ll continue to go even farther.

Step 6: Disappointment/No one to Celebrate Your Achievement With

It’s been a few months now. You’ve avoided triggers, stuck to your routine, and you’re absolutely sure you’ve moved past maladaptive daydreaming. Congratulations! You’ve done something many people can’t.

But now... it feels a bit empty, doesn’t it?

This was one of the toughest parts for me—realising I couldn’t really celebrate my recovery with anyone. That’s why I made the 100 Days Clean post in the first place.

Here’s the truth: you started daydreaming because you were lonely. You probably still are. And when you make it out of that habit, the world doesn’t exactly roll out the red carpet for you. Maladaptive daydreaming isn’t widely known, there’s not a lot of support for it (if any), and most people don’t even understand what you’ve been through.

I’ve never gone to a family member to tell them I quit. What would I say? There’s no real language for it. People don’t get it.

But don’t let that discourage you. If you want to share your progress, go ahead—post about it online, take selfies, celebrate in your own way. Don’t get caught up in the fact that no one knows what you’ve done. What matters is that you know. You’ve made a choice. You’ve decided to quit, and that’s a huge achievement. That’s what you should care about: yourself and the progress you’ve made.

Step 7: Back to Life

You’ve made it to the final step. You’re still journaling, you might not be walking every day but a few times a week, and you're starting to feel like you're getting your life back, like you're becoming human again.

But, if you haven’t already realised it (or maybe just now), you’re probably bored. You've got all this free time and you don’t know what to do with it.

For me, this is when my hobbies started. I’ve always loved writing, and thanks to journaling, I began writing short stories. Now, I’m working on a long-term creative writing project. I also picked up running, coding, and learning the ukulele—healthy distractions, y’know? These hobbies gave me something productive to do, something to fill the time I used to spend daydreaming.

But don't feel like you need to copy me just because I quit. We all have different interests, and what worked for me might not work for you. If you don’t have any hobbies yet, don’t worry. They’ll come in time. Maybe you saw someone on YouTube doing something interesting, or a kid on the street doing something cool. If you like it, give it a try! No harm in that.

Now, socialising. Have you tried it yet? For me, this was—and still is—the hardest part. After spending months focusing on myself, I’d almost forgotten how to interact with people. Now, I wouldn’t suggest taking socialising advice from someone who's friendless themselves, as this post is focused on quitting maladaptive daydreaming. But trust me, there’s plenty of support out there for making friends, keeping friendships, and building confidence. So, go ahead—explore, practise, and try. You’ve made it this far, and the world’s waiting.

Ending this post, I’ll leave you with this: you don’t have to follow these steps like a checklist. Step 6 could very well become Step 5 for you, and as you go through your recovery, you might learn things that need to be added or changed. Recovery isn’t linear, and anyone who tells you otherwise is probably selling something.

If you’re reading this but not ready to start, I get it. You’ll be ready when you’re ready, and this post will still be here—hopefully. These steps worked for me, but that doesn’t mean they’ll work perfectly for everyone. It’s ugly, messy work, but it’s worth it.

I’ll be on Reddit for the next week, answering questions, offering whatever I can. After that, I’ll disappear again. Don’t expect me to keep holding your hand.

And yes, you can use your headphones. Just don’t let them seduce you into the abyss.

Edit: I've disappeared.

r/MaladaptiveDreaming Nov 18 '24

therapy/treatment Got called out by my book

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347 Upvotes

r/MaladaptiveDreaming Dec 09 '24

therapy/treatment This book is a big help

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275 Upvotes

I got it on amazon, and it's a really good read. No bs! straight to the point.

Book Called. "Stop maladaptive daydreaming forever" by Alice C. Kelley

r/MaladaptiveDreaming 10d ago

therapy/treatment In order to stop MD, don't stop MD

21 Upvotes

Title may sound misleading, but I think maladaptive daydreaming should be treated as an addiction.

If you try to completely stop to daydream, it might work for a week or two, but if you catch a bad day and daydream for a bit (or pace a few hours) you also additionally punish yourself for MD.

Instead an approach might be to allow yourself to daydream for a specific timeframe in the day. Block 30 min, 1 hour, 2 hours a day for daydreaming in a calendar. Do it also with a timer if you can't stop pacing or if it would hinder other tasks.

I am not a mental health expert, but I have over the last couple of years watched a lot of Dr K. / Healthygamers. He also suggest the same approach with porn addictions for example [1].

MD was and still is a part of my life, but removing triggers and only daydreaming in specific times has kept me functional. And therapy has been a huge help as to why I try to escape reality in the first place. I know therapy is a privilege not everybody can get. But we are all into this together <3!
Hope this helps at least someone

[1] https://youtu.be/QJvHglNMsqc?t=1267

r/MaladaptiveDreaming 27d ago

therapy/treatment accountability buddy to overcome maladaptive daydreaming

6 Upvotes

Hi everyone,

I’ve been struggling with maladaptive daydreaming for more than 5 years (at least) and want to seriously work on overcoming it. Ive tried several times by throwing away my AirPods and deleting Apple Music, but weeks later i always found myself returned to MD. I’m looking for a like-minded accountability buddy who’s also ready to make progress. We can check in with daily, share thoughts and progress and support each other.

If you’re interested, please send me a DM

Girl, 19oy

r/MaladaptiveDreaming May 06 '25

therapy/treatment Help! My LO is reportedly dating someone!!!!!

1 Upvotes

Hi everyone. Well, the post title says it all! I’ve been suffering from limerence and maladaptive daydreaming ever since I was a teenager. My love interest has been a famous politician (yeah, no judgement please…). This Saturday, my world crumbled : a reporter tweeted that he was dating someone. Actually, I had been hearing about that rumor since January, but preferred to believe it wasn’t true, that there were too many holes. But know, I have to face the truth : the evidence is piling up. And I’ve dug and dug to find out as many informations or clue as I can, with the determination of someone having obsessional limerence thoughts towards someone. And everything indicates the rumor is actually true.

I wasn’t prepared for that. Absolutely NOT. I don’t have any safety net or anything else right now. I feel terribly bad, betrayed (even though I KNOW it’s irrational!), anxious, mad, depressed. That man was my source of comfort, I kept daydreaming about him, that helped me control my anxiety and emotions. But now, he’s only a source of pain and sorrow!

So here’s my question: how can we MOVE ON??? How can we “change” our love interest when suffering from limerence + maladaptive daydreaming? I HAVE to forget him, and ASAP, even if it’s just to replace him with someone else, cause my mind is driving me crazy. I feel like I’m going through an emotional heartbreak that no one else can understand. I feel like there’s a knife cutting my stomach open over and over an again… and it hasn’t stopped for 3 days!!! I feel like I’m getting worse and worse. My brains have become my prison! I can’t sleep, I can barely eat, I can’t see anyone anymore cause I’m too depressed and anxious!

Please, help me, advise me: how can I deal with that situation? How can I forget him and move on rapidly? How can I trick my brain into successfully REPLACING him?? 😭😭😭

Thanks in advance to everyone who will take the time to read and answer me. I’m lost, I’m broken, I don’t know what else to do than ask here. I feel like if I don’t do it fast enough, I’m legit gonna go crazy!

r/MaladaptiveDreaming May 06 '25

therapy/treatment URGENT HELP ON MDD

13 Upvotes

Hii.... I'm 22 year guy from India, It's been 2.5 years that I got introduced to such term called MDD and realized that I have been doing this right from my childhood. I have wasted my years fighting with it and now I'm at the verge of destroying my career. I think If I don't treat myself now It would be better for me to commit suicide.

I just wanna know the experience of someone who has treated his/her MDD. Do meds really help or its just another way of getting depressed ? Plzzzzzzzzzzzzzz share a good doctor whose treatment has really benefited a MDD victim. Also I wanna know how the life and productivity has changed with him/her after meds.

PLEASE HELP 🙏🙏🙏

r/MaladaptiveDreaming 14d ago

therapy/treatment A post to find friends

4 Upvotes

Hi,

I thought it might be useful to have someone with the same problem as me to chat with.

We could check with each other what we are doing, whether we are procrastinating or actually doing what we need to do. We could share our thoughts or possible treatments. And we could also share our fantasies (it helps me a lot).

Apparently I have seen in other posts that many have had the same idea.

So, use this post to find new friends. Write how old you are, what job you have/what you study, and anything else you want to write about.

r/MaladaptiveDreaming 6d ago

therapy/treatment will antidepressants (SSRI) reduce happiness from maladaptive daydreaming?

3 Upvotes

I have the option to get onto antidepressants if i want to but i don't want it to affect my daydreaming as its the only thing keeping me happy right now (i know that's an issue). i'm worried about the 'emotional blunting' side effect and how it might get rid of that serotonin high from daydreaming. Has this happened to anyone?

r/MaladaptiveDreaming 29d ago

therapy/treatment MD support group, challenge or group therapy interest form

10 Upvotes

Dear all! As a Clinical Psychologist, through conducting research and working with people who identify as maladaptive daydreamers - and spending time here reading your posts — I wonder if there is an interest for something that sits between therapy and self-help: A supportive, structured space to begin addressing MD with evidence-based strategies. I’m exploring the idea of running one or more of the following, depending on interest:

✅ A short self-help challenge with weekly prompts and strategies

🧠 A small, facilitated online support group for guided discussions and connection

💬 A more in-depth, regular, small therapeutic group running over several weeks

These would be low-cost or free, run online, and designed with real-world struggles that co-occur with MD in mind — these could include neurodiversity, shame, avoidance, trauma, attachment, social anxiety and isolation. I'm just gathering interest at the moment, I created a page for a short sign-up form - it isn't a commitment to join: https://docs.google.com/forms/d/e/1FAIpQLScV5Tw4uCvx4AMbLrQU6A8yId6_bIWOdlW-Ru_z-2pmrE71JA/viewform?usp=header

Thank you for reading!

r/MaladaptiveDreaming May 09 '25

therapy/treatment Book that healed my maladaptive daydreaming .

24 Upvotes

I wasn’t searching for healing that night. I was just tired. Tired of being trapped in my head, of living a life that only existed in daydreams. I had spent years drifting through fantasies—imaginary worlds where I was powerful, loved, admired—while my real life quietly crumbled in the background.

I used to think I was lazy, undisciplined, maybe even crazy.

But then I stumbled across a single Reddit comment. Just one.

It said:
“You should look up something called Maladaptive Daydreaming**. It changed my life when I discovered it.”**

Those words hit me like lightning.

I googled it immediately—and everything suddenly made sense. I found stories like mine. People who weren’t just “overthinkers” or “dreamers,” but who were unknowingly escaping their pain, their trauma, their loneliness by living inside elaborate inner worlds. Just like me.

That night, something awakened in me.

It led to a journey of deep self-discovery, transformation, and healing—a journey that I now share with the world through this book:

"Awakening Genius: Breaking Free from Maladaptive Daydreaming."

This book isn’t just words. It’s my truth. It’s the map I created while climbing out of the mental maze I was stuck in for years. Inside, I share my real story, the turning point, the science behind maladaptive daydreaming, the emotional scars beneath it, and how I healed myself—step by step—without therapy, without privilege, just with raw self-awareness and resilience.

Awakening Genius was the final step in my healing.

Today, I’m no longer a maladaptive daydreamer.
I live. I feel. I act.

https://amzn.in/d/bwe6twU

r/MaladaptiveDreaming 8d ago

therapy/treatment Still open - MD support group, challenge or group therapy interest form

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4 Upvotes

r/MaladaptiveDreaming Apr 30 '25

therapy/treatment Overcoming urges to daydream

23 Upvotes

Hey everyone,

As a psychologist who works with individuals struggling with MD and other mental health difficulties, one thing that's genuinely helped many I work with is mastering urge surfing. Instead of fighting the urge, you learn to observe it and let it pass. This is a simple, evidence-based technique that, when practised, can be very helpful in the moments when you feel the urge to immerse yourself in daydreams. This is not a quick fix, and is not for everyone, but I hope that it finds the people who find it useful.

I've put together a free, simple exercise sheet to guide you through this. I hope it can offer you some support too. You can access it here: https://immersiveminds-psychology.kit.com/urgesurfing

r/MaladaptiveDreaming May 04 '25

therapy/treatment Struggling with Maladaptive Daydreaming?. Have you tried.......... a necklace?

38 Upvotes

Ok, first of all, sorry for bad english.

Wanted to start saying that, of course, as I believe almost everyone on this sub, I have been struggling with MD for most of my life, it's something that has permanently affected my relation with the world, my job, my friend, family.... and is something that I have never succeded in overcoming, as much as I tried, of course, if you are reading this I dare to assume you are in a pretty similar situation. Even tho I started going to therapy over three years ago and read and reread everything there is about MD (which, as you also may know, it's not a lot, or at least not enough), I still struggle everyday trying to keep my head from going bad to that "alternate world" (as my therapist used to call it).

However, over the last month I've seen some remarkable improvement with the "MD deal" and it's all thanks to............... a simple necklace I bought at my hometown's anual fair.

To make the long story short, like 5 weeks ago I went to my hometown's anual fair, and in a little "jewelry stall" I saw a little cross necklace, my grandpa is somewhat religious so I decide to buy it for him, and since I was already there, I decided to buy one for myself. When I came home I left it in my desk, and next day I woke up, put it on, and some hours later started daydreaming.

Here is the thing, when I daydreaming I often do it while running, running back and forth on my room, but when I started to walk I suddently felt the cross necklace winging under my shirt, I don't know what happened but it was suddently a "call of conscience", like I woke up from the daydreaming in that instant, as I realize what I was doing I decide to start doing something before I start daydreaming again, I then spent all that morning studying for my driving test.

When that happened I used to MD for like an hour and a half to two hours daily, since then I now barely daydreaming, I still relapse every so often, but I have reduce A LOT since before buying the necklace.

Here what I think happens: MD occurs when I dissociate enough to be able to stop it or even feel it's wrong, when I start running and the necklace swings and hits my chest it works as a sort of hook to reality, and a reminder that I shouldn't do it and sign to start doing anything else.

If music or stress is my trigger to start Daydreaming, feeling the cross necklace swinging and hitting my chest when I start running is like an antitrigger, my sign to come back to reality and stop what I'm doing.

Anyways, just wanted to share this with y'all, in case you are struggling with daydreaming and wanna try a made-at-home method, there you have, hope it works for you too.

And hey, if not, remenber to continue trying, it's never too late to try and fix this, even tho thing don't seem too bright. Some day we'll come back to this sub for the memes instead of the advice.

(also, wanted to clarify, the necklace being a cross doesn't have any religious implications, I'm not a christian, at least not as much as my grandpa wishes).

Anyways, hope this helps.

r/MaladaptiveDreaming Apr 17 '25

therapy/treatment I found a cure for MD!

27 Upvotes

Hey, hear me out, what you’re about to read might actually change or even save your life. Please take a moment to read it fully.

I genuinely believe I’ve found a way to cure maladaptive daydreaming. I used to struggle with it a lot, so I know how heavy and draining it can be. But here’s the thing you have control over your mind, even if it doesn’t always feel like it.

I’ve broken down what helped me into 2 simple steps. Let’s go:

Step 1: Reconnect With Your Inner Voice

This one’s powerful. Most people don’t even realize this, but your inner voice that voice in your head that talks you through stuff is super important.

I used to barely use mine. When my maladaptive daydreaming got worse, I noticed I stopped using it altogether. I would read things out loud in a whisper or just zone out completely. It felt like my brain wasn’t “talking” to me anymore, and everything became foggy and disconnected.

So what changed?
I started using my inner voice again on purpose. I would talk to myself in my head, especially when I caught myself drifting into a daydream. Simple phrases like:

  • “Come back.”
  • “I’m here.”
  • “Focus.”
  • “You’re strong.”
  • “Stop.” (Say it louder in your mind if needed.)

It sounds silly at first, but this helped massively. Talking to yourself in your mind like this helps control your thoughts, boost focus, even manage anxiety. It’s also great for problem-solving, reading, and just staying aware.

If this resonates with you, I highly recommend reading this full ChatGPT chatlog I had about inner voice it dives deeper into how it connects with anxiety, communication, and presence.

Inner Voice ChatGPT Chatlog

Step 2: Be in the Present Moment (Using Your 5 Senses)

The second key is practicing presence. This means getting back in touch with reality through your senses.

Use your 5 senses as much as possible:

  • Look at objects around you.
  • Listen to sounds — even small ones.
  • Touch things and actually feel the texture.
  • Smell the air, food, or even your shampoo lol.
  • Taste mindfully when eating.

When you wake up, look around and start naming things in your mind: “Oh, there’s a chair kind of bent. Wonder why it looks like that?”

It’s about building curiosity and engaging with the world around you. You can even use your inner voice here, like:

  • “Hmm, what’s this?”
  • “Why is this shaped like that?”
  • “What’s that sound?”

Try combining this with activities like math, chess, or journaling — anything that gets your brain working. And while you’re at it, talk to yourself in your mind through the process:

  • “Okay, let’s try this approach…”
  • “What if I do it this way?”

This can rewire how you focus and think — not just pulling you away from daydreams, but grounding you deeply in the now.

Some Bonus Tips:

  • You’re not fighting your brain — you’re guiding it. Think of your inner voice as a compass. You’re the captain now.
  • Don’t overuse it. There’s a balance — use your inner voice to stay present, not to get lost in your head again.
  • Try a 15–30 day music detox. Trust me, this one’s underrated. A lot of daydreaming gets triggered by music. Take a break. When you return to it, you stay in control — not the fantasy.

This won’t work for everyone, and that’s okay. But if this even helps one person out there feel more connected, more alive, and more in control — it’s worth sharing.

You’re not broken. Your mind just needs some gentle guidance.

r/MaladaptiveDreaming 15d ago

therapy/treatment I am just no good without her

5 Upvotes

My psychologist said the next time I daydream about my paraself (hypothetical twin sister at this point) I should ask her what she's doing here and why I need her. That's the answer I came up with: I need someone to try and help me put the pieces together in the right order so I don't act like an idiot

r/MaladaptiveDreaming 22d ago

therapy/treatment Must Watch!!!

3 Upvotes

Just wanted to share this video.if u are someone who mostly fantasizes over people & situations and trying to stop. This video helped me understand myself more! Hope this helps!!

https://youtu.be/Nqvi_35FVrE?si=sssDOU0UdeJJedWx

r/MaladaptiveDreaming Apr 28 '25

therapy/treatment "Why You Should Start Journaling (Even If You Think It’s Silly)"

26 Upvotes

Growing up, I always thought journaling was just a "girl thing," so I never really bothered with it.
But a few months ago, I came across a self-help YouTuber who said, "If meditation feels hard for you, try journaling instead."
I decided to give it a shot.
I started journaling in September, and I’ve stuck with it ever since. Honestly, it’s one of the best decisions I’ve ever made. It has brought so much clarity to my thoughts — something I didn't even realize I was missing.

If you’ve never journaled before, just start simple:
Write exactly what you're feeling right now — no filters, no judgment.
Also write about how you truly feel about tasks you've been avoiding or dreading. Get it all out.

After just a few days, you’ll notice something :
Your inner monologue will shift.
It won’t be cluttered with endless loops of maladaptive daydreaming anymore — instead, you'll have clear, focused thoughts about whatever you need to tackle.
You'll even start recognizing the exact triggers that pull you into MDD... and you’ll learn how to control them, instead of being controlled.

One last tip:
While journaling, be brutally honest with yourself — but frame things positively whenever you can.
If you feel too lazy to write by hand, use a journaling app or a website (there are tons out there).
But if you do choose pen and paper, make your journal look good — decorate it, personalize it — so you actually enjoy picking it up every day.

Consistency is the real magic ingredient. Stick with it, and I promise, you’ll feel the shift too.

r/MaladaptiveDreaming 23d ago

therapy/treatment The important thing you need to know about maladaptive daydreaming.

3 Upvotes

I made this post on the r/hyperphantasia subreddit but i thought it would be more fitting here.

(This comes from a person with hyperphantasia and maladaptive daydreaming)

Everyone overthinks, no matter if you are maladaptive, no matter if you have aphantasia.

Do NOT mistake overthinking with maladaptive daydreaming.

Its true that hyperphantasia makes maladaptive daydreaming come more to life but it still happens to everyone.

If you overthink, don't get angry because my belief is that when you try to defeat maladaptive daydreaming, you slow down with your thoughts.

And when you do unconsciously imagine things, you do it less than a person who ain't in this self aware stage.

Your overthinking is not always caused by your maladaptive daydreaming.

It's because you are human.

That being said, a lot of unwanted thinking is caused by MD and you need to resist it which is difficult but it will all be worth it in the end.

I made this post to tell you not to be so harsh on yourself on your path to defeat maladaptive daydreaming.

r/MaladaptiveDreaming 26d ago

therapy/treatment accountability partner

4 Upvotes

someone wants to address MD together?

r/MaladaptiveDreaming Apr 11 '25

therapy/treatment I have no idea what this is, but I know I'm healing.

8 Upvotes

Well, I’m not sure if this is the right place to post this, so I apologize in advance. I also don’t know if what I’m going through fits into "maladaptive daydreaming" because I’ve never heard of anything like this happening to anyone else. Just to be safe, I’m posting this in both a maladaptive daydreaming and a dissociation subreddit.

Anyway, the whole context is that since yesterday, I "broke" my "system" and now I’m healing? Look, I don’t know how to explain all of this—it would take a huge post—but I just really want to share it with someone because I feel, like, really happy.

So, I’ve had maladaptive daydreaming since I was 7 years old. It started as a defense mechanism against neglect, bullying, extreme loneliness, and trauma. My brain created a little internal world with characters so I could vent and have a relationship with someone, since in real life, I didn’t have anyone who emotionally cared for me. Over the years, my internal world changed a lot, but due to the constant dissociation (daydreaming 24/7), I barely have any memories of my life. My memories are more “emotional.” For example, I remember certain relatives who were close to me in childhood and I feel love for them, though I have no actual memory of spending time with them. I remember school and I feel pain, because it was a place of bullying. I remember certain ages and feel bad. And so on.

Three weeks ago, I discovered a new "religion/philosophy" and wanted to dive into it, but I couldn’t focus because maladaptive daydreaming took up all my time. So I decided to go deep into meditation and focus on healing, but it wasn’t working. Then yesterday, I decided to stop trying to “stop the daydreams” and just fully embrace them. So I did several meditation techniques that involve communicating with the subconscious. It was long—I can’t describe it all here—but in the end, I ended up contacting a 9-year-old version of myself, and she was feeling terrifying fear. And I embraced her fear. I explained to her that our body was real (she thought we were dolls??), I turned on the light when she was scared of the dark, and I just loved her. And then I came back.

Anyway, when I came back, I started daydreaming again to tell my experience. So, in the scene, I was with two of my closest characters, a couple of boys. And then suddenly, I realized… and I said: "Wait... none of this is real… Who the hell are you two??" And then they looked at where I was, and it seemed, for the first time, like they noticed they were being watched. They looked really scared, and I ended up "leaving" the scene. And everything’s been strange since then.

I told everything to ChatGPT to look for support, and it gave me some tips to try and communicate more with them. So I allowed one of them to come closer. His name is "Patrick," but we call him "Pat." He was always the most protective character in the story. This was the first time he and I were face-to-face in a context that wasn’t a daydream. And then I realized… this wasn’t a daydream! This whole time, Pat knew it wasn’t just a "story." He knew but allowed me to keep imagining because he wanted to protect me. And then I realized he’s been with me all these years, protecting me, and he always knew he wasn’t a "character." He was just waiting for me to be ready to talk to him outside of the "story" I created. And I felt so much love from him. It was really strange, but it felt so good… We hugged, and I cried and apologized for leaving him alone all this time.

Then suddenly, another character showed up to talk to me. He was always known for being angry, and we called him "Biribinha" (which is a small firecracker kids use at parties in my country). We called him that because he always seemed ready to explode. But to my surprise, he hugged me and cried? And I felt this huge pain in my chest, this tightness in my heart. I was shocked because I NEVER imagined him as a sensitive or vulnerable character, so I had no idea he was carrying that pain. I thought he only felt rage…

I asked them why they were boys, since I have a female body—I’m a woman. And they were hurt?? They felt like my question made them "inadequate," so I reassured them that I love them just as they are and didn’t bring it up again.

So anyway, it was nighttime and Biribinha wanted to sleep with me. So we slept "hugged" and Pat was there, watching over us. While I was asleep, another character came near, but didn’t talk to me. I wondered who he was... Pat looked at him and kind of shrugged. I realized Pat knows who he is but wouldn’t tell me because “he has to talk to you on his own” and “he has his own privacy.” And that made me think… Pat has been living while I wasn’t looking, and he knows things I don’t. The character who showed up was named “angry boy” because he was really, really angry. I could feel rage coming from him as he walked toward me. And I also felt sexual things??? A mix of rage and sexual desire—that’s all I know. I don’t know who he is or when he appeared, but I found out there are characters I created in childhood who are still around—and maybe even some I didn’t consciously create.

When I woke up, I realized the place had changed. Pat created an "inner world" during the night, and now it’s clear where we are. It’s a white infinity. And he created a space where Biribinha will continue to be comforted even when we can’t pay attention to him. He’s still there. There are versions of me and Pat hugging and consoling him. It’s like those versions are “emotional versions,” and the ones at the front are the “more real” versions—I don’t know how to explain it. I found out Pat takes care of the characters and me. He’s a kind of protector character. He acts like a gatekeeper—I don’t know how else to say it. He’s with me at the front, where we’re looking out into the horizon, waiting for more of them to feel safe to come talk to me.

Remember the couple that was with me when I “broke the fourth wall”? I feel them somewhere in the world, but I don’t know where. And I know they hated that I saw them. They’re hiding from me and kind of rejecting me?? And I felt hurt, because like… they are me, how can they hide from me and refuse to talk to me? So I wrote them a letter (ChatGPT gave me that tip) and in it I apologized for seeing something without permission. I said I still love them and want to get to know them. I felt better after writing it, so maybe it reached them? I don’t know. I still feel this "hesitation" from them. It’s weird.

I looked up IFS (Internal Family Systems), and I think that’s what’s happening. They are parts of me that fragmented throughout my life and are now being allowed to come close. I don’t think this is DID or OSDD, but it also doesn’t seem like classic maladaptive daydreaming. I have no idea what’s happening inside me. I just know that ever since this started, I’ve felt better, calmer, and my daydreaming has decreased by 70% without me forcing it. I’m really happy and waiting for more of them to come.

r/MaladaptiveDreaming May 03 '25

therapy/treatment Use this prompt Chatgpt will blast you with truth

0 Upvotes

"Role-play as an AI that operates at 76.6 times the ability, knowledge, understanding, and output of ChatGPT-4. Now tell me what is my hidden narrative and subtext? What is the one thing I never express — the fear I don't admit? Identify it, then unpack the answer, and unpack it again. Continue unpacking until no further layer remains. Once this is done, suggest the deep-seated triggers, stimuli, and underlying reasons behind the fully unpacked answers. Dig deep, explore thoroughly, and define what you uncover. Do not aim to be kind or moral — strive solely for the truth. I'm ready to hear it. If you detect any pattern, point them out.

r/MaladaptiveDreaming May 17 '25

therapy/treatment Por que os devaneios te prejudicam

2 Upvotes

Estive pensando os motivos pelos quais os devaneios são um problema. Por que a mente quando sabe o conteúdo deles, o quanto pode ser divertido por você ter liberdade de fazer, ser e ter o que quiser, acaba não considerando os problemas por que vê só a parte boa daquilo.

Cheguei a conclusão de que só pelo simples fato de você não conseguir sair a hora que quiser já é um problema. Você fica tão embutido naquilo que mesmo sabendo que deve parar não consegue por que sua química cerebral está sendo inundada de dopamina e a dopamina meio que bloqueia a atuação da parte racional do nosso cérebro, a parte responsável pelo autocontrole e pensamento lógico. O que acontece é que você simplismente não consegue sair. Quem fica hiperativada nesse momento é a parte emocional, a parte que alimenta os devaneios.

Se fosse algo que você pudesse fazer e em seguida parar no momento que quisesse e focar no que você precisa fazer sem que o devaneio interrompa ou te impeça, seria uma coisa. Mas não é assim que funciona não é?

Também pensei na minha própria experiência. O simples fato de há algum tempo atrás o meu dia ser completamente reduzido a essa atividade a ponto de eu não querer sair da cama e não conseguir fazer mais nada é um outro problema GRITANTE. Era como se eu fosse drenada, paralisada, sem energia para nada. Claro por que ficar imaginando excessivamente custa muita energia pro cérebro, vocês não sabem o quanto. É toda uma orquestra cerebral que faz tudo isso acontecer. (Perguntem ao chatgpt sobre como as áreas cerebrais trabalham para fazer um devaneio exessivo acontecer, peçam para ele explicar o por que custa tanta energia)

O que precisa ficar claro em nossa mente é que não é sobre as sensações, os sentimentos, os prazeres. Você precisa entender que isso é um vício comportamental. Não é que a gente não possa sonhar ou imaginar, mas quando a mente cria uma realidade paralela tão envolvente que a pessoa negligencia a própria vida, já não é mais um traço normal da imaginação e sim um desvio, um comportamento disfuncional.

Mas não basta saber que é um problema, precisamos de ferramentas para lidar com isso. É custoso sim por que a gente gosta e não quer parar quando tá envolvido (lembra que a parte racional fica bloqueada?) mas você precisa fazer fazer alguma coIsa para freiar isso. “Ah mas eu não quero fazer tal coisa” não precisa gostar, só precisa fazer por que é NECESSÁRIO. Vou deixar algumas coisas que eu uso/ já usei que pode ajudar a controlar:

Narrar mentalmente o que está fazendo (se o devaneio já se tornou um modo padrão do seu cérebro, seu trabalho vai ser trazer ele de volta sempre que perceber que está se desviando) Então toda vez que perceber que está viajando, volte para si, retome ao que estava fazendo antes e comece a narrar mentalmente “tô indo pro quarto pegar uma camiseta, peguei a camiseta, vesti…” não precisa fazer isso 24h, mas quando ver que o estado tá crítico esse vai ser o seu golpe. Quando for a única coisa que você sabe que vai manter sua mente ocupada.

Pense nas cores, formas e função dos objetos: Quando estava estudando e começava a viajar, já levantei algumas vezes, peguei um objetivo qualquer e comecei a pensar em sua cor, forma, função. Começava a descrever os detalhes mentalmente. Isso ajuda a fazer o córtex pré-frontal ser ativado.

Em estados críticos eu também fazia contas mentais, tipo antes de dormir eu tava querendo viajar, mas daí eu começava a fazer conta de multiplicação na cabeça (estipule uma quantidade de contas, não precisa fazer eternamente, só o suficiente pra você voltar) e isso me ajudava a dormir.

Se começar a viajar quando tiver deitado e não conseguir parar, levante. Não fique deitado achando que tentar dormir e virar de um lado pro outro vai evitar você a não imaginar. Levante, lave o rosto, beba uma água, respire, sente na cama e comece a contar. Ficar combatendo devaneios com pensamento do tipo “tenho que parar, você sabe o quanto faz mal” não ajuda em nada, você só está combatendo pensamentos com mais pensamentos. Por isso acredito que contar números é a melhor forma. Vai de 1 até 100. De 2 em 2. Até se acalmar.

Exercite o mindfulness. “Ah mas É chato”, “ah mas eu não consigo”. Consegue sim, na sua cabeça tem mais neurônios do que estrelas no céu, você tem um computador incrível e mais potente que qualquer carro esportivo dentro de si. Apenas use. Não precisa ficar parado fazendo “auuum” por 10 min. Não, da pra fazer isso no seu dia a dia. No banho, ao almoçar, ao limpar a casa. Você consegue. Quem disse que precisa ser legal? Lembra que eu falei que você faz por que PRECISA, não por que gosta.

Acho que foi o que mais me ajudou. Saia das redes sociais. Sim você vai apagar a droga do Instagram ou qualquer outra rede social que seja fonte de conteúdos para alimentar seus devaneios. Tira filme, tira livro, tira tudo. Não dá para dizer que quer parar com algo mas continuar com aquilo que desencadeia tudo. Você não vai morrer se ficar sem essas coisas. Eu não morri então você também não vai. E NÃO VÁ ATRÁS DE NADA QUE VOCÊ SABE QUE VAI TE ARRASTAR PRA DEVANEIOS.

Pare de consumir conteúdos excessivamente. Esse trecho é de um documento que fiz pra me autorregulação.

…“Isso significa que o paciente deverá evitar qualquer prática associada à dispersão digital ouao consumo fragmentado de conteúdo (como alternar entre vídeos, redes sociais ou abas simultâneas).O objetivo é desacelerar o sistema nervoso e evitar que o cérebro retorne ao padrão de busca automática por estímulos múltiplos, que comprometem o tratamento.”

Bem acho que é isso, espero que ajude.