Coping Skills To Deal With Intrusive Memory Floods?

[elms72701]

Hi,

I have been having a lot of intrusive memory floods lately. I don't really know how else to describe them; they are just chains of flashes from lots of different bad memories from throughout my entire life, coming in no particular order. Even the nightmares I have are showing up in these image floods. I tend to get lost in them for a while before I can rouse myself enough to snap out of it. Then, it is not long before I am lost in them again. I'm looking for coping skills to deal with them.

So far I have just been trying to keep myself busy and distracted through reading, listening to music, doing artwork, yoga, etc., but I often and quickly get lost even doing these things. I am currently on disability, so out of work, and my anxiety has been so bad I am having trouble leaving the apartment much, so outside distraction isn't a strong option right now. I even had to quit my volunteer work due to the severe anxiety and depression. Other than my therapist, I don't have any real friends or family to talk to.

The anxiety, fear, and then depression that comes from these PTSD memories (and some that wouldn't be classified as traumatic, just unhappy) is difficult to deal with and emotionally unnerving.

Any coping skill ideas you have would be very much appreciated!

 

[bluerosa]

Hi elms

You sound very much like me. I am also new here. I too am on permanent disability CPP and cannot work. I also tried volunteer work. I stay at home and have too much time on my hands. I have the hardest time doing the simpIest things and I am driven to boredom sometimes. I am scared to go out of the house most of the time.

I have found that crossword puzzles, sudoko or more importantly video games like Tetris or what ever similar game that you like; that makes my eyes go back and forth have helped turn off my brain off from these unnerving and intruding thoughts that just don't want to shut off. I believe it is because it requires a different part of my brain to work. I am not really sure how it works.

I also have another excercise that my therapist taught me where I sit comfortably with my feet on the ground and concentrate on where in my body it feels bad. Don't think about anything other than your body sensations. Try to breathe and relax and release your bad body sensations. Imagine them draining away. Don't think about what is bothering you, just be. Feel how it is to be in the chair. Notice if you have any pleasant sensations. How does your breathing feel. Do you feel any warmth in your body. Try to find any pleasant sensations. This is a refocusing/grounding exercise designed to turn off your mind.

It took me some practice to get this right. If you have an questions or are interested in the therapy behind this exercise please feel free to ask. I too have been plagued for years by intense anxiety and unwanted constant worry thoughts.

When I am trying to go to sleep at night I try to mimick REM eye movements. I flick my eyes back and forth and with each movement, I think of a different random simple thought; green, truck, light, bed, candy....well you get the idea. This helps me get to sleep. No one taught me this but is does seem to help as well as preparing for a good nights sleep as well.

This is a great site with much support and information. Best of luck, Bluerosa

 

[elms72701]

Hi Bluerosa,

Thanks so much for your reply! The idea of doind something like a game or something similar that requires hand and eye movement, rather than passive (if interested) attention, is a good one. I'll definitely try that, as well as the grounding technique. And anything to help me sleep is worth trying! Thank you. I'll let you know how these techniques work!