As a high-functioning autistic person, the description of being “a half-step outside the frame” perfectly captures the way I live. I am, and have always been, aware that I am experiencing the world and my own sense of self slightly removed from how people typically experience the world. It is very much like playing a first-person game with the POV set so the view is through the character’s eyes, but you remain aware…
In very traumatic or severely stressful stages of life, the depersonalisation was very bad and I wouldn't really see "me" in a mirror or recognise my hand as being my own.
Avoiding people (and only being involved in quiet natural environments - I write this at home in the garden surrounded by plants) seems to have helped a lot but does anything else help? I have been doing things I enjoy more, even if they are mostly solitary. (My wife is very accommodating).
I find I don't emotionally engage with most experiences, so most of my memories are "seen" in the third person (I see myself doing the activities) and I am struggling to overcome this sensation. I film and photograph a lot so that I can "relive" the events, but if anyone has any alternative tips I'd appreciate them.