Sufferer So much in-depth but good stuff

[shimmerz]

It's just in depth and intense and honestly, triggering. Just reading about ptsd triggers me because it makes me think of the traumas.

I think when I first came on here - which was some time ago - I really started connecting with others when I realized that so many (sadly) shared PTSD experiences that I thought only I had. It was like a community - which I didn't have in real life.

 

[DharmaGirl]

I guess I'll make a list of things I do, then you can tell me which ones you want more in depth. I first learned to ground myself by picking a color, say orange, and counting how many times I saw it in my environment. Then another, and another until I was totally present. Once I learned how that felt, I was able to tell myself to "ground and center", and thus become present.

1. Ground and center.
2. Feel my feet on the floor.
3. Write down 5 things I am grateful for every day.
4. Do something nice for someone.
5. Go outside.
6. Do manual labor.
7. Work on a project.
8. Color
9. Listen to an audiobook
10. Read a book.
11. Interact with my pets.
12. Set small daily goals on paper and finish them.
13. Meditation

I wrote a list a long time ago that was different than this one but it helped to keep me present and for the most part feeling good. They don't sound exciting, I know, but when I start getting down, they really help. The first 2 will get you out of a flashback too. Under groups, there is a DBT group that has good tools too.

 

[Aviatrix]

I guess I'll make a list of things I do, then you can tell me which ones you want more in depth. I first learned to ground myself by picking a color, say orange, and counting how many times I saw it in my environment. Then another, and another until I was totally present. Once I learned how that felt, I was able to tell myself to "ground and center", and thus become present.

1. Ground and center.
2. Feel my feet on the floor.
3. Write down 5 things I am grateful for every day.
4. Do something nice for someone.
5. Go outside.
6. Do manual labor.
7. Work on a project.
8. Color
9. Listen to an audiobook
10. Read a book.
11. Interact with my pets.
12. Set small daily goals on paper and finish them.
13. Meditation

I wrote a list a long time ago that was different than this one but it helped to keep me present and for the most part feeling good. They don't sound exciting, I know, but when I start getting down, they really help. The first 2 will get you out of a flashback too. Under groups, there is a DBT group that has good tools too.

Thanks so much for this list. It's already way more than I know to do.

 

[Tinyflame]

I think it helps to get to know yourself, for grounding, too: like I finally realized I can't visualize (though visualizing is a flash, not a picture, actually, by definition- I didn't know that either), and I have very reduced feeling in my hands and feet (so that doesn't work well. But that's ok). But what I see, or hear, or tactiley can hold, and ways to reduce fear or adrenaline (whether it's touch, what I read, or some physical expenditure, or distraction) helps, along with awareness of my thoughts, and gratitude alongside every fear or need.

Welcome to you. :)

 

[DharmaGirl]

I have never heard of visualizing as a flash and not a picture. I looked it up, and I didn't see where it said anything like that. When I think of visualizing, I think of creating a picture in my mind and letting it go. Maybe you could explain what you mean.

 

[Tinyflame]

@DharmaGirl just rushing so might have to come back, in brief, I thought visualizing was creating a picture (too). Hence I could never visualize a 'safe place', really. Then I learned some people's brains are wired differently- they cannot. (The upside is, I can't visualize an un-safe place, either. :tup: ). Not 100% positive but think it must have been re: Dr Paul Gilbert- created Compassion Focused Therapy ('The Compassionate Mind Guide to Recovering From Trauma and PTSD')- at least, I think that's the only one I've listened to a bit from (don't have the book). Anyway, he has these mindfulness exercises (for people not easily capable of it, btw, and not exactly 'conventional'), I think it was he who said ~visualizing btw is not creating an image that is necessarily static, it may be just a glimpse, like saying imagine a bike. But the image does not necessarily (for some of us) remain (or can remain, and that's ok).

Hope that helps. :) If I find it definitively I will reference it exactly- his words.

(Btw, this 'CFT' is for people who've done CBT, DBT, know 'logically' what is 'true' but can't believe/ 'feel' it- believe it in their heart and soul (my words, not his), he said they all share a lack of self-compassion (I think he is right).

 

[DharmaGirl]

So I'm still reading that it is a picture, or image, and may just be a glimpse for some people. I looked it up in several dictionaries. I've also done meditations where you picture yourself next to a stream, which is visualizing a stream. He is saying that a glimpse is also a visualization, as well as a static image, so it is a picture as well as a flash in his definition. I don't want to get hung up on one word though. I visualize well and often, which is why it's on my list. Would you mind sharing your list? That would give Aviatrix some different examples so she can start on her own list.

 

[Aviatrix]

I think it helps to get to know yourself, for grounding, too: like I finally realized I can't visualize (though visualizing is a flash, not a picture, actually, by definition- I didn't know that either), and I have very reduced feeling in my hands and feet (so that doesn't work well. But that's ok). But what I see, or hear, or tactiley can hold, and ways to reduce fear or adrenaline (whether it's touch, what I read, or some physical expenditure, or distraction) helps, along with awareness of my thoughts, and gratitude alongside every fear or need.

Welcome to you. :)

Thanks, Junebug. Sorry I didn't reply sooner. I didn't get a notification about your response until today.

So I'm still reading that it is a picture, or image, and may just be a glimpse for some people. I looked it up in several dictionaries. I've also done meditations where you picture yourself next to a stream, which is visualizing a stream. He is saying that a glimpse is also a visualization, as well as a static image, so it is a picture as well as a flash in his definition. I don't want to get hung up on one word though. I visualize well and often, which is why it's on my list. Would you mind sharing your list? That would give Aviatrix some different examples so she can start on her own list.

Thanks as always, Dharma Girl. You're such a wealth of helpful information for me. I'm sorry I didn't reply sooner. I just got the notification today that you sent these responses.

 

[Aviatrix]

It's so hard, learning about ptsd treatments bring the memories of the events and then the flashbacks start. It drains me. Then if I have something else going on in my life, my brain slows way down. It takes me a long time to process thoughts, emotions, and experiences, and work them to a point where I can understand it from my perspective or where I can let it go or where I am just too tired thinking about it can put it on a "mental shelf" for a while. Thank you all for discussing this with me.

 

[Freida]

It's so hard, learning about ptsd treatments bring the memories of the events and then the flashbacks start. It drains me. Then if I have something else going on in my life, my brain slows way down. It takes me a long time to process thoughts, emotions, and experiences, and work them to a point where I can understand it from my perspective or where I can let it go or where I am just too tired thinking about it can put it on a "mental shelf" for a while. Thank you all for discussing this with me.

Yep. Pretty normal I think. It's a big part of why ptsd is such a challenge to work with -- it sucks brain cells dry!

 

[DharmaGirl]

It takes years to process. You are trying and you are doing a good job. I'm trying too, and I'm mostly stable. The best thing about this website is the wealth of information, the lack of just sympathy, the wealth of empathy, and lots and lots of good suggestions.

 

[Mach123]

I went to a book first. Ellen Bass. Then Judith Herman. I almost fainted. I didn't read anything for a couple years. Then trauma therapy and websites and harder books. It was awful, I'd read something and climb the nearest wall. Then I had to say it out loud. That's another story.