After Therapy

[TXbandit]

I've been thinking about what to do after therapy to not be so triggered because it's usually pretty bad. I've wrecked my truck once and almost hit someone due to dissociation. Scary!

Now that I've been in therapy for almost 8 months now, I've learned a few ways to settle myself before leaving the parking lot. I am curious to know what you guys do when you get home. What helps take the edge off, what activities do you do to keep your mind busy, etc.

Thanks

 

[Bees Are Awesome]

Hi TXbandit! I have had a couple of close calls myself after therapy.

My therapist and I have been working together for almost 4 years and we figured out that the best way to get myself present and calmed down is to use the last 5 or so minutes of the session to talk about non-trauma stuff like music, movies, plans for the week, food, whatever. She continues to talk with me as she walks me out. That helps a lot. If I get to my car and am still feeling dissociated I chew a new piece of gum, do some deep breathing, and turn up the music. That usually works to get me home safely. At home I have two kids who demand my attention so usually I can distract myself with whatever they are doing. If they are not home I usually do something like play games on my phone, do some baking, watch a funny show, etc.

I am interested to hear what other people do too.

 

[TXbandit]

Hey @Unraveling1!

I do the gum and music thing too. My t knows I don't do well after therapy. I sit in my truck for about 15 minutes and she always drives by looking and I give her a thumbs up.

I try to cook but I can't keep my brain on track. I get to the point where I want to take the skillet of food and throw it out in the yard haha f it.. ha!

Thanks for replying :happy:

 

[PTSDbegone]

Great question! I just started seeing a new therapist recently, and this question has been on my mind. Even with my old therapist I had issues after sessions. Even in my peer support groups I often leave them a little triggered, and dissociated. I don't drive so I don't have that issue. Walking can become an issue for me though. I usually blast a podcast, or music after I leave a session, and I plan to walk for awhile to try and ground myself a little. Problem is lately I have started dissociating while I am walking. I have come out of it lost, and very confused. The other day I actually bought a coffee. I don't drink coffee.

I am also interested in hearing everyone's ideas. The gum is a great one. I will give that a try as well. Thank you.

 

[shimmerz]

Lemonade, any sour drink actually. Sour or hot candies to pop in your mouth when driving. Obviously it is best to not drive.....

As for cooking afterwards? I used to cook the day before so that I could just take it easy on myself. It was a good habit to get into. Part of the whole 'conscious of self care' model.

 

[Deleted member 27340]

I take the bus back and forth to the hospital where I meet my T, and it's little outside centrum of that town (15 min walk from centrum, the town is 30 min of bus from my town).

After the session I drop by the shopping centre before hitting my bus and buy myself some chocolate or a form of sweet bakery :happy: Treating myself with food hahah... I also spend the time walking and on the bus thinking and reflecting while I listen some of my favourite music.

 

[Deleted member 27340]

Just to add some stuff after reading the other replies here...

If I'm triggered or dissociated, I make sure to listen to songs written in mainly the major scale, with a complexity in their sound so that the mood of the music won't disconnect me more and I can focus on little details. I also play with my phone or fidget with something. Lately, I've been using the Rubik's cube as a distraction. Anything I can focus on that does not demand too much mental capacity. Along with music that's not written in minor :P

 

[holdenmonty]

Something that I do it might be kind of weird but I think about what we talked about in my appointment and find something good that happened and then I turn on the radio to the usual station I listen to.

 

[moonbeam]

I take the bus. I play a GPS app on my phone and it just allows me to completely switch gears and listen to my headphones. I have a friend who works weird shift patterns so usually has my T day off and meets me for dinner and a chat. The manager of our local always laughs because we show up at opening time (4pm) but drink nonalcoholic (my self worth plummets even lower on therapy days so I don't drink or I know I'll do something self destructive).

 

[Deleted member 28740]

I make sure to listen to songs written in mainly the major scale, with a complexity in their sound so that the mood of the music won't disconnect me more and I can focus on little details.

My dog. She is in the car and so happy to find me back.
For her, fireworks set her off bad she is trembling and trying to dig a hole over me on to of the bed, or crawl into the dryer. A shared trauma, drive by shooting in the middle of the day as we were setting out for a walk. 50 feet away. Found iCalm. Music, classical specifically reworked to sooth canines. They produce various micro chips to play on the portable speaker. Separation anxiety, thunder, new puppy, senior, 8 or nine in all. They help her, and me when she is in deep fear, flashbacks. Dogs have PTSD also. The music does help sooth both of us.

 

[Deleted member 28740]

To find more about iCalm canine, Through A Dogs Ear.

 

[Deleted member 12723]

If I felt wiped out I would just sit in the car until I felt ready. If I felt good, I would go shopping and then drive home and rest. I usually did not do anything at all after therapy. Sometimes I would journal. Or go out in the yard and walk around. I had two kids to take care of and so I would talk to them and fix dinner.