Despite the mystery surrounding this phenomenon, we’re connecting the dots about what can cause déjà vu, and uncovering why it can be so anxiety-inducing
For some it’s intriguing, and others unsettling, but, regardless of our reaction, most of us will relate to the familiarity of that fleeting feeling: ‘This has happened before’ – AKA déjà vu.
You know the one: you’re mid-conversation, and suddenly the here-and-now feels like a rerun of an old moment, making you question whether you’ve had this interaction before, or experienced this *exact *discussion, even when you know you haven’t.
But what do we know about déjà vu, precisely, and how can we manage any anxiety when it seems like we’re stuck in a loop?
What is déjà vu, and how does it feel?
Who hasn’t felt déjà vu? Not many of us, it seems. Reports suggest that as many as 97% of people have déjà vu at least once in their lives. And, if you haven’t yet experienced the sensation of having already seen something before (which is the French translation of the phenomenon), you’ve probably heard of it.
From the expression ‘a glitch in the matrix’ to describe the strange occurrence of seeing something twice, to that hit single by Olivia Rodrigo – to express painful romantic experiences – déjà vu has a way of repeating itself in our modern-day culture.
But what does it feel like? “It’s [...] a sense that you’re reliving a moment in time that you’ve already experienced,” says counsellor Kate Lewis. “We could think of déjà vu as being triggered or activated, like being zip-wired back to a time where you once lived the same thoughts, feelings, and sensations.”
What causes déjà vu?
While those with specific conditions, such as vascular dementia and temporal lobe epilepsy, are more likely to experience déjà vu, there are various theories, and studies, to explain these occurrences.
For example, a study published in the journal Cortex (notably from 2012) shows that people who frequently experience déjà vu have differences in certain grey matter regions responsible for recognising familiarity. Plus, research presented by lecturer Dr Akira O’Connor, at the International Conference on Memory in 2016, suggests that déjà vu is a result of the brain’s memory-checking processes at work.
Additionally, there are spiritual or philosophical perspectives to consider. In some ancient traditions, déjà vu was seen as a premonition, or even a memory from a past life.
What is coming to the fore, however, is the effect stress has on our ability to process information, specifically the link between high anxiety levels and the recurrence of déjà vu.
Anxiety and déjà vu
While more research is needed, there are reports of a link, with it being noted as a potential symptom for those experiencing anxiety and panic attacks. Supporting this is a 2021 survey-based study, published in the journal Memory, which found episodes of déjà vu were more intense and frequent within the anxiety control group, suggesting that people with anxiety may be susceptible to ‘decoupled familiarity’, which is where that sense of familiarity gets separated from real memory.
So, why might anxiety cause the brain to ‘misfire’? “Anxiety has a remarkable ability to block a person’s capacity to think clearly. When anxiety becomes heightened, it can distort our very perception of reality,” notes Kate.
“What makes anxiety so powerful is its ability to warp the way we interpret and remember experiences. When we view the world through the lens of an anxious mind, our perceptions can become unreliable,” she adds.
A double-take
When we feel anxious, we tend to second-guess everything, including our sense of familiarity. To illustrate how anxiety can make us more vigilant, or even critical, Kate outlines the relatable example of saying something you perceived as embarrassing at a party. “Anxiety can make you believe that everyone noticed and judged you harshly, even if no one gave it a second thought. This distorted perception of reality becomes ‘your reality’ for the anxious mind, reinforcing the fear that others are [...] always judging you.
“People with high levels of anxiety often experience life through a heightened autonomic nervous system – the body’s internal alarm designed for fight or flight. This heightened state can make them more susceptible to triggers that evoke powerful emotional or sensory responses.”
And, summarising the link between the nervous system and déjà vu, she notes: “Our nervous system has an extraordinary memory; the body remembers. A smell, a tone of voice, or even a sequence of events – details that might seem meaningless on the surface – can suddenly spark the eerie feeling of déjà vu. So, a more sensitive nervous system could mean we experience déjà vu more often.”
Managing the anxiety loop
The experience can feel distressing or unsettling, and when déjà vu becomes more common, it can feed into an ‘anxiety-loop’, where each episode accelerates more anxiety, in turn, leading to more experiences of déjà vu. Kate shares how some people worry about thoughts becoming too overwhelming to manage, but learning to work through anxiety, both in general and about déjà vu, specifically, will help you feel calmer.
Grounding yourself when you have anxiety about déjà vu is useful. For example, naming six different colours, tasting a piece of fruit, and even feeling the earth beneath you, are helpful here-and-now examples.
Additionally, addressing underlying anxiety, such as journaling, breathing practices to calm the mind, or consulting a professional, can be beneficial.
Kate notes how déjà vu can be the result of unprocessed trauma, referencing psychoanalyst Donald Winnicott, who theorised that old wounds can be processed or ‘reintegrated’ within a safe, empathic therapeutic environment.
“Trauma must be metabolised in the body, and integrated into our nervous system; if it is not, it may communicate with us when we least expect it. If episodes of déjà vu are happening regularly, it could be the body’s way of signalling readiness to process an old, unintegrated trauma.”
Whatever the exact reason for déjà vu, knowing that it’s a sign of your brain working hard can, ultimately, help you feel more self-compassionate – something we all need in a world where being self-critical is an all-too-familiar story.
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