Tips on regulation?

[Teasel]

Recently did a course on PTSD symptom management, the tools I liked best were

Slow deep breathing, focusing on the belly as it fills with air, and your body relaxing and letting go of tension as you breath out. I use the app Breath Ball, it really helps me stay focused and keto to the right speed

Soothing Self Talk, talk to yourself as you would to a child or loved one who was really upset

Safe Place, am still working on this, it needs to be a place that isn't linked to memories from your past. And is best if you include lots of sensory details like smell

Coloured breathing hated colour out, loved colour in, surprised how much I like this one. :)

 

[Lucycat]

Safe Place, am still working on this, it needs to be a place that isn't linked to memories from your past.

My (virtual)safe place IS a place from my past. But it is somewhere that I genuinely felt safe. It meets all the sensory requirements and I love to go back there now and again in real life.

I have used the safe place technique many a time. It is great for prolonged struggles and once you realise that things have taken a bad turn. However that is usually after I have shouted, hurt myself, thrown something etc etc. I have not managed to learn safe place as the first stop. I guess that is something I need to work on.

 

[shatter eyes]

Pacing myself and try to listen to body signals before BOOM. I am learning about vulerability factors.

Fatigue and the different kinds we have. Takes alot of energy processing what was is or could ot would be a factor.

Cookies are good vulnerable because i can choose to engage or not.

Crossing the street is bad vulnerability factor because it makes my anxiety and hyper vig scanner alarms on. It drains my batteries making my filters and other sensory stuff shutdown.

 

[Fadeaway]

I found a YouTube channel called the crappy childhood fairy and she has a lot of videos on how to deal with dysregulation that I have found very helpful. I don't agree with everything she says but a lot of it I do.

 

[EveHarrington]

I found a YouTube channel called the crappy childhood fairy and she has a lot of videos on how to deal with dysregulation that I have found very helpful. I don't agree with everything she says but a lot of it I do.

Please tell me she has something better to say other than argue against chemical imbalance. People like this do a disservice to us all by painting us all with the “nobody with PTSD has a chemical imbalance as part of the disorder” paintbrush.

 

[Fadeaway]

I have not heard her argue against the existence against chemical imbalance, only her saying the same information you will find on this site. PTSD is not caused by a chemical imbalance but that trauma changes the brain. Since her channel is primarily focused on trauma in childhood she talks about how that affects the way the brain develops. Attachment disorders and things like that. She goes out of her way not to address comorbid diagnosis from what I can tell. She is not a professional just a fellow sufferer who has had success in healing and sharing what worked for her.

As I said I from the beginning, I dont agree with her on everything but she has good tips on dealing with disregulation including physical compression which I personally find the most helpful. Other tips she has is running your hands under water which does not help me but with others it might. Another one she mentions is stomping your feet really hard on the ground. I forget to try this one.

 

[Rani G2]

What I want is tips on how can I regulate myself back to base level, where I just feel okay and relatively at peace? ? Have you guys learned any skills for this?

@Hopefulphoenix Yoga, different kind of Breathing excercises and meditation has been helpful. I don’t go to any Yoga course but learned these techniques from two teachers. Maybe you could try out Sitali Breathing? it’s really effective!

 

[shatter eyes]

Other tips she has is running your hands under water which does not help me but with others it might. Another one she mentions is stomping your feet really hard on the ground. I forge

I do the cold water..ice actually. A cup of ice over the wrists and then cold hands on forehead then more ice on to face and neck near the juggy vein and breathe. It does help bring things down a notch. The ice melts fast showing i am literally boiling.

The stomping.....noooo way. Not with nerve pain. Oh i cant imagine the shocks i would feel doing so.