Why Do We Sometimes Feel Like We’re Watching Ourselves in Third Person?
Have you ever experienced a moment where you felt like you were watching yourself from the outside, as though you were a character in a movie? This eerie sensation is known as derealization or depersonalization, and it can range from a fleeting moment of detachment to a chronic experience. But why does this happen? Is it a psychological coping mechanism, a neurological glitch, or something more profound? This article explores the science and psychology behind third-person self-perception, when it happens, and what it might mean.
What Is the Third-Person Perspective of the Self?
Most of the time, we experience life from a first-person perspective—our thoughts, feelings, and experiences are centered within our own body. However, in certain situations, people report feeling detached from themselves, as if they are an observer watching their own life unfold.
This phenomenon can be linked to two primary concepts:
Depersonalization – A sense of detachment from oneself, feeling like a spectator of one's own thoughts and actions.
Derealization – The world around feels unreal, distant, or dreamlike.
These experiences are commonly associated with anxiety, stress, trauma, and altered states of consciousness.
Why Do We Experience a Third-Person Perspective?
1. A Defense Mechanism Against Stress and Trauma
The brain sometimes creates a sense of detachment to protect itself from emotional distress. This is common in:
High-stress situations (e.g., car accidents, intense arguments).
PTSD and childhood trauma survivors, where dissociation is a coping mechanism.
Emotional numbness, where the brain "disconnects" to avoid overwhelming feelings.
A study by Sierra and Berrios (1998) found that depersonalization can act as a psychological buffer, allowing people to function in high-stress environments while feeling emotionally disconnected.
2. Neurological Factors: A Disruption in Self-Processing
Brain imaging studies suggest that third-person self-perception is linked to disruptions in neural networks involved in self-awareness. Key brain areas involved include:
The Temporoparietal Junction (TPJ) – Involved in self-other distinction. Overactivation can lead to out-of-body experiences.
The Prefrontal Cortex – Regulates self-reflection and identity. Altered activity can lead to a sense of detachment.
The Insula – Processes bodily awareness. Reduced activation can cause people to feel disconnected from their physical body.
A study by Blanke et al. (2002) found that electrical stimulation of the TPJ in epilepsy patients could trigger the sensation of floating outside their body, suggesting a neurological basis for third-person self-perception.
3. Overactive Self-Monitoring and Hyperconsciousness
Some people are naturally more self-aware or prone to rumination, which can make them feel as if they are watching themselves from the outside.
Excessive self-analysis (e.g., "Am I acting normal?") can create a mental distance between action and perception.
High levels of social anxiety can make people feel like they are being watched, reinforcing the third-person experience.
Meditation and mindfulness practices sometimes lead to detached self-awareness, where individuals observe their thoughts rather than identify with them.
A study by Damasio (1999) suggests that hyper-self-awareness can create a cognitive split, leading to a temporary detachment from first-person consciousness.
4. Virtual Reality, Gaming, and the Influence of Technology
With the rise of video games and virtual reality (VR), some people report feeling dissociated from their physical body after prolonged gaming or VR sessions.
VR technology forces users into a third-person perspective, which can blur the line between self and avatar.
Gamers who spend extensive time in open-world games (e.g., RPGs) sometimes report feeling like their real-life experiences are part of a game narrative.
The "Tetris Effect" (Stickgold et al., 2000) shows that repetitive virtual activities can spill over into real life, influencing perception and cognition.
While these effects are usually temporary, they highlight how immersive experiences can alter our perception of reality.
5. Psychedelics and Altered States of Consciousness
Certain substances and meditation practices can induce a third-person perspective of the self:
Psychedelics (e.g., LSD, psilocybin, DMT) can create ego dissolution, where users feel disconnected from their identity.
Marijuana and dissociative drugs (e.g., ketamine, DXM) can induce depersonalization and altered self-awareness.
Deep meditation and mindfulness can lead to a state of self-observation, where thoughts are seen as separate from the self.
Studies on psilocybin-assisted therapy suggest that ego dissolution can lead to profound self-reflection and emotional healing, but it can also be distressing for those unprepared for the experience (Carhart-Harris et al., 2012).
When Does Third-Person Self-Perception Become a Problem?
While occasional feelings of detachment are normal, chronic depersonalization and derealization can be symptoms of:
Depersonalization-Derealization Disorder (DPDR) – Persistent feelings of being detached from oneself or the world.
PTSD and Anxiety Disorders – Dissociation is a common coping mechanism for trauma.
Schizophrenia and Psychotic Disorders – Some individuals experience chronic self-distortion and difficulty distinguishing between reality and perception.
If detachment becomes frequent, distressing, or interferes with daily life, therapy and mindfulness techniques can help reconnect individuals to their sense of self.
Simply Put
The experience of feeling detached, as if watching oneself from the outside, is a natural phenomenon that can occur due to stress, neurological activity, heightened self-awareness, technological immersion, or altered states of consciousness.
For most people, these experiences are temporary and harmless, but when they persist, they may indicate an underlying condition that requires attention. Understanding the psychology and neuroscience behind self-perception can help us make sense of these experiences and regain a sense of presence in our own reality.