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Coming down from panic attacks, ptsd episodes, sensory overload, and any other form of breakdown: a (long ass) thread
It’s of course ideal to try and catch these things before they become a full on meltdown but that’s obviously not always gonna happen. For me learning my triggers (to the best of my ability) and what the onset of an episode feels like has helped me be able to identify and do
Some preventative self soothing. For example, I know I’m beginning to enter a dissociative episode when I notice my eyes aren’t focusing on whatever is going on and I have trouble talking. When I’m beginning to enter a trauma episode my heart starts racing, I start fidgeting/
Stimming, I might curl into a ball, and also have trouble talking. If you have issues with self perception in the moment like I do, asking anyone who was around what it looked like (such as a therapist) can help a lot.
Now onto the actual methods of self soothing. You’ve noticed
Now onto the actual methods of self soothing. You’ve noticed
That onset or you’re already in it, time to fight it with science and gentleness.
The most ridiculously and shockingly effective thing for me was ice packs/ frozen things. In treatment we used frozen oranges or limes because they thaw slower and they smell good. In my dorm I
The most ridiculously and shockingly effective thing for me was ice packs/ frozen things. In treatment we used frozen oranges or limes because they thaw slower and they smell good. In my dorm I
Keep a bag of them in the freezer at all times. Take as many as you like (I like two) and hold them up to your face, neck, and chest. Basically it shocks/tricks your system into calming down for survival reasons. Cool science.
Then, a comfort object if you have one. You may
Then, a comfort object if you have one. You may
Know that I have two build a bears in particular that hold a lot of good vibes for me and squeezing them makes me feel safer. This could also be a pet!
Next, blankets. I tend to overheat but the ice balances it out. Wrap yourself like a little burrito. It’s another thing that
Next, blankets. I tend to overheat but the ice balances it out. Wrap yourself like a little burrito. It’s another thing that
Automatically makes your body feel safer.
Especially in ptsd or anxiety episodes, it may be helpful to do these things in a corner of some sort. Being surrounded by solid things let’s your brain know there’s nothing behind you and you’re okay.
Breathing! At an appropriate
Especially in ptsd or anxiety episodes, it may be helpful to do these things in a corner of some sort. Being surrounded by solid things let’s your brain know there’s nothing behind you and you’re okay.
Breathing! At an appropriate
Pace! I know it’s easier said than done, but there are tons of deep breathing guided meditations on YouTube. My favorite is the square breathing method where it’s inhale for 4, hold for 4, exhale for 4, hold that for 4. It’s another science based way to get your body to relax.
Don’t try and fight an episode or breakdown so aggressively! Be gentle with yourself. Don’t get mad at your body or brain for having them, and don’t try and shove down all the feelings as hard as you can (I am guilty of this). It will be easier on you to just ride the wave.
If you like ASMR, soundscapes, guided meditation, etc, it would be a good idea to have a playlist on hand of ones that make you feel safe. My favorite ASMRtist for this is [esc] reality. She’s a DID system and they’re all sweethearts, and their channel is full of amazing trauma
Specific ASMR. There’s some for giving love to the inner child or DID Littles (I’ve found this one very helpful) called A Little Love, there’s ones for self harm aftercare, soothing during a crisis, and so much more. Her and the system are the best and I love them all so much.
Once you’ve successfully gotten back down to earth, congrats! You did it! Now would be a good time to get some water (crying is dehydrating) and a snack, and feel free to stay in this recovering state until you feel ready to move forward. It can take me a few hours to truly
Settle back down after a breakdown, and I’m often exhausted for a day or two. These things happen, and that’s okay. Treat yourself with gentleness and kindness friends.
