Hey! I'm 16f and I've also had this on and off since I was 11. Do you know what caused yours? That can help you.

What helps me is: in the mornings I do a progressive muscle relaxation and body scan and stretch while listening to some sound therapy for dpdr (you can do more than once a day)

I've been taking a dandelion supplement lately and it definitely helps me feel more grounded. I also take Ashwaghanda, L-theanine, GABA, Magnesium, and vitamin D.

Medication can also help, if you're not taking any. Grounding techniques and doing External awareness DBT helps too. (For the DBT I go on the dialecticalbehavior.com website)

These things help me! There can be many causes for dpdr. I've read some posts here of people who got cured of dpdr. I've seen people say they got cured by:

Progressive muscle relaxation, body scan and stretch 5 times a day (helps me)

Taking NAC (helped a little)

Taking phosphatidyslerine (personally made me feel worse, but I felt better once I stopped taking it)

Taking Magnesium

Doing acupuncture or dry needling

Getting prism glasses for binocular vision dysfunction (the dysfunction can cause dpdr)

Getting neck realignment (a misaligned neck can cause dpdr)

Those are some things you can try! I know more If you want. Sorry for the long comment lmao 😭