How To Help Myself Outside Of Therapy?

[Friday]

I often feel like, with uni and therapy, I am stressed enough....

That, right there, is a big part of it.

How can you arrange your life to meet those stresses? From arranging schedules to give yourself breaks and time to recharge (meaning 3 classes 1 day might be perfect, or 3 classes spread out every other day, or they kinds of courses you pair together)... To setting up safety nets for times of raised stress (midterms, finals, new term starts and adjusting to a new schedule). Setting up the routines of your day to play to your strengths and downplay the weaknesses. Getting into good habits... Doing the things you need when times are rough when things aren't rough, so that they're ground in habits (exercise, self care, social obligations, diet, etc.) that act as safety nets to help catch you before things get really rough.

Working out systems of checks and balance. Good habits and safety nets.

 

[ghotiff]

Missing time..

Yes, missing time is very scary. It's only (knowingly) happened a few times with me but it's very scary. Once I came "back" with a man (who I knew) lying on top of me, and I had no memory of how I got there etc.

I have some thoughts that might help but I want to organise them properly first.

 

[Digz]

I think, for me, outside of therapy there are several things that helped me. Studying and doing the 'homework' helped. But also, getting out and trying to force yourself to connect to the world and stay in your present life a bit. Whether it's meeting a friend for a drink, working, volunteering, going to a gym, whatever. When I look back on it now, staying connected to the world outside what I was working through and the people that were important to me.. that was one of the most important things.

 

[GWhizz]

Just wondering, does anyone use a ptsd workbook? Thinking of buying one but not too sure. Any recommendations?

 

[Ronin]

I have a notes book full of articles and exercises practiced in recovery groups I was in over the years, does that count? It's not really a pre-made workbook, just tossing out there you can make one from things that suit you.

 

[SeaQuel]

I have "The PTSD Workbook" by Mary Beth Williams, PhD - sorry don't how to link on here, but you should be able to google it. My therapist recommended it when I was first diagnosed. It has a lot of explanations of symptoms as well as worksheets you're supposed to complete about your feelings etc - never quite got around to that. I may go back to the workbook at some point and see if I'm more receptive to it now... at the time, I guess I got kind of annoyed by having to write in answers to things. Not sure why.

 

[Ice_Fire]

Missing time... not getting things done that needed to be done

Yep, this is one of the biggies for me. And like you @Ocean5 I often don't realise it's happened until afterwards and then, well it's too late then! So this is something I'm aware I need to work on.

From arranging schedules to give yourself breaks and time to recharge

Friday, I'm not sure what you mean? Maybe it's more flexible in the US, but my schedule is set by my university, some days it's okay, other days it's not. One of the problems I have is when I have longish gaps between classes during a day, I just seem to wander off into my own little world...

When I look back on it now, staying connected to the world outside what I was working through and the people that were important to me

Yeah I think this is more what I need to be doing. I went out on a cycle ride earlier and I feel much better for it. It's just, getting beyond the initial anxiety and doing it anyway that's hard.

 

[Changing4Best]

My therapist gave me her email address. I can send her emails with what is going on in my life, even at 3 AM if I like. I don't often write, but it is helpful to have that way to communicate with her for me. It keeps her abreast with what is up with me.

 

[ghotiff]

That my emotional reaction sometimes didn't fit the situation at all

I've often wondered who I am when I have disassociated. I think I am not very different as no one has ever noticed, but it's scary.
For me, having emotions that don't match the circumstances comes more from emotional flashbacks. These are very tricky to notice.

You seem to know (or at least guess) after it happens so I think tracking when they occur and what happens prior will help you see patterns, that maybe you can change/manage.

Good luck.

 

[Ocean5]

You seem to know (or at least guess) after it happens so I think tracking when they occur and what happens prior will help you see patterns, that maybe you can change/manage.

Thanks, actually I don't. Just it was my birthday after seeing doc for first time. Kinda had meltdown.... Ex messaged me day after that (closest person I've ever been too and let into my life, but hadn't spoken to in years....) Since he has advanced degree in neuroscience I knew I could talk to him without having to explain disassociated. He was very supportive and non-judging. Then I asked if he ever noticed strange things about me from the years we dated.. silence.... that's when he told me things.

At the same time I do remember my emotions being "out of touch with reality" sometimes with him at times. But I don't remember having opposite views of things.

Yea emotional flashbacks are awful, and still trying to understand. I always thought a flashback would be memory/imagery. Not emotions without any memory or imagery.

One pattern my doc has pointed out is when I get overwhelmed I disassociate.

 

[Changing4Best]

I think I have been having an emotional flashback for days now, on and off. I remember the time in my life that is being triggered by the feelings I have now and the ones I had then too. Thanks for the info folks, I did not understand this mechanism before reading this thread.

 

[Ice_Fire]

Yep I think emotional flashbacks lead to a dissociative state in myself. Or maybe they could be dissociative states themselves.