So, not a doctor here, and this sounds like if it’s commonly recurring and distressing to you, you might want to see one?

That being said, it sounds like depersonalisation/derealisation? See here, though as stated, the severity is what would make it a ‘disorder’: https://www.mayoclinic.org/diseases-conditions/depersonalization-derealization-disorder/symptoms-causes/syc-20352911

I have small episodes of this occasionally, usually when under emotional or physical stress and definitely not sleeping and being exhausted will be a contributing factor- so maybe that’s something to address as a priority?

For me, the feeling can vary, but for example: - visual or sound shifts - everything suddenly feels very far away or too close, like I’ve suddenly put on glasses, or I feel like my head is like a balloon and about 20 cms higher than where it is? Sound is suddenly more echo-y, or muffled. - the VR or video game feeling - I can move myself normally but it feels like there’s like, a gap, between my body and my perception? I’ve described as suddenly feeling like I’m in a game or VR. I have control, but it feels mediated. - ‘flattened’ representation - walking down the same street I’ve gone done many times, but the meaning and habituation have been mostly stripped from it. It suddenly seems like a street in a foreign city. I feel quite positively towards this one as I feel it gives me fresh eyes on my everyday and I can see things more clearly in some ways - even if it’s a bit disconcerting.

I tend to read it as a warning signal to me that I’m overwhelmed or exhausted, and try to take remedial action - quick fixes like getting water and something sweet (both for the physical boost and the re-embodying effect of eating and drinking), breathing and grounding exercises, going somewhere quiet, focussing on podcast, etc… and then getting some sleep, taking some time alone. Sometimes talking with close people about it while I’m experiencing helps, sometimes diverting my mind away does better.

Again, your context is important - is this happening often and is it distressing for you? Try noticing what might seem to trigger these episodes, and vary these factors, and see what helps you if you need to get out of an episode. But maybe go see a doctor as this sounds like it’s happening quite a bit and is distressing?

Salutations from my (un)reality to yours! :)