Trauma isn’t just a momentary feeling. Unfortunately, the events and environments you experience when traumatized can cause you to develop more permanent psychological issues that may not show up until later in life. Delayed responses aren’t always obvious, they can mask themselves as other seemingly unrelated issues, such as avoiding your feelings, constantly feeling tired, or anxiety that you can’t shake.
While trauma can isolate or make you feel alone in your pain, it’s not an uncommon experience — and though everyone’s response to trauma is different, many people experience its long-term effects. The National Center for PTSD estimates that 5 out of every 100 people struggle with it.
Maladaptive daydreaming is one of the ways that trauma can manifest itself. Therefore, understanding this phenomenon is crucial to treat it.
What is maladaptive daydreaming?
If you’ve ever been lost in your thoughts, you understand the feeling of being in your own world. Maladaptive daydreaming (MD) describes this experience but with intensity and frequency, unlike typical daydreams. This is a new term coined in 2002 by Dr. Eli Somner. Currently, MD is not an officially recognized condition.
Medical experts consider MD as a symptom of underlying psychological issues such as trauma or anxiety. It can also be linked to other mental health conditions like depression and OCD but isn’t considered an exclusive symptom of any one condition.
Daydreaming vs. maladaptive daydreaming
Unlike regular daydreaming, MD is often involuntary and uncontrollable, sometimes lasting hours. Getting lost in this world can also make it hard to concentrate on day-to-day tasks and interfere with work, relationships, and social gatherings.
Other notable differences include:
- Daydreaming usually occurs for a short period and is in your control. MD is more intense and lasts for a longer duration of time, making it harder to stop.
- Daydreaming often creates positive scenarios that help with problem-solving or creativity. MD can feature negative storylines that reflect experiences of trauma or anxiety.
- Regular daydreaming is often a way to plan for the future, while MD may be used to escape reality.
If you’re unsure what kind of daydreaming you’re experiencing, write down what you remember, what you felt, and, if possible, how long it lasted. This can give you something to fall back on and help doctors identify any patterns in your behavior.
Behaviors of maladaptive daydreamers
Because you’re not necessarily in your body as you’re taken on a mental ride, symptoms and behaviors of MD aren’t always obvious. However, knowing how they may manifest is essential so that friends and family can offer support.
Here are some common behaviors associated with maladaptive daydreaming:
- Unconscious facial expressions;
- Repetitive body movements;
- Talking or whispering to yourself.
These physical reactions can give away your sudden shift into MD and indicate that something more serious is going on.
Possible complications of maladaptive daydreaming
While daydreaming may seem innocent, there are complications when it becomes an unhelpful coping mechanism.
Short-term consequences include:
- Guilt and shame associated with excessive daydreaming;
- Decreased productivity and procrastination;
- Difficulty concentrating on tasks;
- Avoidance of responsibilities;
- Increased isolation;
Long-term complications include:
- Chronic procrastination;
- Impaired academic or work performance;
- Negative impact on personal relationships;
- Addiction-like behavior towards daydreaming;
- Financial difficulties due to lack of productivity;
- Poor mental health and increased risk of depression and anxiety;
It’s worth noting that not everyone’s experience is severe or life-altering. For some people, MD manifests via low-intensity symptoms that don’t interfere with their everyday functioning.
Research on maladaptive daydreaming
While research is still in its infancy, more studies are on the rise. In a study by Front Psychiatry, temporal increases in MD were linked to increases in all other symptoms and negative emotions. The study suggests that MD and OCD coincide in a vicious cycle, but more must be explored.
Another study by the Journal of Clinical Psychology explored whether MD and ADHD were linked. The researchers discovered that among those with ADHD, only 20% qualified for MD diagnosis. This finding indicates that maladaptive daydreaming and ADHD are their own distinct inattention issues.
Possible causes of maladaptive daydreaming
Again, every person is different, and not every case will be the same. That said, some of the most common causes of maladaptive daydreaming include:
- Trauma can lead to an increased reliance on MD as an escape from reality.
- MD can be used to avoid facing reality and difficult emotions or to avoid unpleasant tasks or responsibilities.
- Social isolation and feelings of disconnection often drive people to retreat into their own fantasies.
- When people are bored or feel unfulfilled, they may daydream to pass the time.
- Whether big life changes or everyday pressure, high stress levels can increase reliance on daydreaming.
You may experience one or more of these causes — no two cases of maladaptive daydreaming are the same.
How trauma may contribute to the development of maladaptive daydreaming
Trauma and MD tend to go hand in hand. The National Library of Medicine conducted a study that examines the link between childhood experiences and cognitive patterns with excessive daydreaming.
The study revealed that those who excessively daydream and harbor negative thoughts experienced negative events during their childhood, resulting in fear or a sense of powerlessness. It’s not hard to connect trauma and MD.
Trauma increases stress levels and causes people to build coping mechanisms that may become excessive. With the added stress of MD, you must be careful if you have any other health conditions worsened by stress, which may become exacerbated.
How to manage maladaptive daydreaming
While this condition is depleting, there are ways you can actively and successfully manage MD, such as:
- Practicing self-care: Make time for hobbies, unwind after a long day or week, socialize with family and friends, eat healthy meals, get plenty of rest, and exercise regularly.
- Practicing mindfulness: This helps you stay in the present moment so that your mind doesn’t wander away.
- Finding distraction activities: Going for a walk, listening to music, watching television, or playing video games are all great ways to distract yourself healthily.
- Self-affirmations: Speak positive affirmations that help you focus on your strengths and achievements and boost your self-esteem.
Beyond these, if you’re feeling overwhelmed, seek out professional help to discuss your symptoms and what possible medical treatments there are.
Benefits of managing maladaptive daydreaming
Though maladaptive daydreaming can be a difficult habit to break, there are many benefits to taking steps to manage it:
- Developing healthier coping mechanisms: You’ll learn more effective ways of dealing with stress and difficulties and build resilience.
- Improved focus: You’ll be able to concentrate better on tasks and accomplish more throughout the day.
- Healthy grieving processes: Managing MD will help you work more healthily through your feelings and emotions.
- Increased confidence: With improved self-care routines, you’ll gain more confidence in your abilities and a greater sense of self-worth.
- Better relationships: Managing MD will help you become more present and build meaningful connections with others.
While it won’t be a fast or easy process, the end result is worth it.
How to treat underlying trauma
In addition to treating MD, it’s best to get to the root of your issues. Treating underlying trauma can be a valuable element of managing MD:
- Psychotherapy/counseling: Seeing a therapist or counselor can help you work through trauma’s emotional and psychological aspects. They can also provide support and guidance on coping with triggers, flashbacks, and any other mental health issues.
- Cognitive Behavioral Therapy: CBT helps change your thoughts, feelings, and behavior. It can help you recognize unhealthy patterns and replace them with healthier coping mechanisms.
- Body-based therapies: Massage therapy or somatic experiencing are great options for helping to release physical tension held in the body from trauma.
- Psychiatry: Talking with a psychiatrist can help you explore any underlying medical issues, such as anxiety, depression, or PTSD.
Remember, there’s no one-size-fits-all approach to treatment, but there is hope.