Dissociation & severe flashbacks

[skh1216]

Hi everyone,

I've been diagnosed with CPTSD & PTSD. My symptoms had been well managed for a while.

This past week I started experiencing really severe flashbacks and dissociation after a major trigger. I feel awful!! The worst I've felt in a really long time. I'm having body pain, my chest hurts constantly (I just realized a few days ago I haven't been taking in full breaths/have been holding my breath), I've been freezing, I've been shaky and trembling, I've had a headache, and I've been nauseous. My neck, shoulders, and back are extremely tight.

I didn't even realize how much I was dissociating until people started bringing things to my attention. For example, I thought I was listening to a conversation until someone asked me a question and I had no recollection of the previous 20 minutes or anything that was said. I thought I was paying attention while making food until I cut myself so badly I probably should have had stitches. I've had trouble with time. I've been dropping things, bumping into things and getting bruises, forgetting things, etc. I'm experiencing panic, having nightmares, and having intense flashbacks.

Anyway, I'm feeling really scared, overwhelmed and exhausted. The waves of panic and flashbacks have been so intense that it's been difficult to focus on or do anything most of the week. There have been days I haven't been able to work all day because it was so bad.

I do have a great therapist and I met with them earlier in the week. I have another appointment scheduled for Monday.

How do you make it between therapy sessions when things are this intense/you're feeling this bad? What are your go-to strategies that work?

Thank you for reading and any tips you can offer!

 

[joeylittle]

What are your go-to strategies that work?

It helps me to remember the Stress Cup concept, just to make sure I'm acknowledging the reality of being overwhelmed. It also helps me to remember that when I'm overwhelmed, it's no good trying to beat it back down with extra force - my capacity is diminished, and the tools that will help me the best are the ones that take the least energy, not the most. So using the simplest distractions, really keeping it basic.

 

[MyWillow]

I generally cope by being super, super busy. But sometimes I have to remind myself that it’s ok to curl up under the doona, with my dogs and cats, and watch banal shows on Netflix. It really does help.

 

[lostforgottensoul]

It helps me to remember the Stress Cup concept, just to make sure I'm acknowledging the reality of being overwhelmed.

YES! That stress cup concept is brillant! It doesn't just help others to understand what we go through or why we do things but it helps me to understand why my body crashes and how to prevent it. Managing stress better. And I also slow way down when I feel my cup is full or starting to get full. Now, there are things that seem to fill it very fast but for the most part purposefully slowing down really helps me in preventing "the crash".

It also helps me to remember that when I'm overwhelmed, it's no good trying to beat it back down with extra force - my capacity is diminished, and the tools that will help me the best are the ones that take the least energy, not the most. So using the simplest distractions, really keeping it basic.

Yes again! I love that the DBT workbook has you list so many distraction techniques on a 3×5 card (and self soothing on the 2nd one) as there are so many array of things. I have "go to" ones but there are high energy down to low to no energy ones. I go to the low to no energy ones when overwhelmed to either prevent "the crash" or to help during it and try to mix in a self soothing thing or two.

 

[skh1216]

"it's no good trying to beat it back down with extra force - my capacity is diminished, and the tools that will help me the best are the ones that take the least energy, not the most. ."

Thank you for this reminder! Incredibly helpful! I feel like I have almost no capacity right now as we've all gotten sick this week and we were without power for several days as well. I was finally able to meet with my therapist this week and she recommended taking some Valerian, as I haven't been sleeping well either. It helped to decrease some of the intensity.

I really appreciate your response and suggestions! Thank you so much!

I generally cope by being super, super busy. But sometimes I have to remind myself that it’s ok to c...

Thank you for your response! Busyness is one of my favorite coping strategies. I have a much harder time slowing things down and taking care of myself. I definitely need improvement in this area.

YES! That stress cup concept is brillant! It doesn't just help others to understand what we...

Thanks so much for your response! I wasn't actually familiar with the stress cup concept, but I googled it and it makes a lot of sense. Thank you!

 

[MrMoonlight]

What are your go-to strategies that work?

Depending on how I feel grounding and mindful breathing help but my best tool is my 'safe place'. I meditate on a place of relaxation and safety. This is a place that my therapist and I 'installed' using EMDR therapy. It's tremendously helpful by removing me from my current reality and inciting me into a calming peaceful one. I use a 'safe word' at the beginning of the visualization so my pavlovian response upon just hearing the word makes me relax. My therapist in session will subtly mention my 'safe place' or refer to it when I get really stressed. She will also tell me to ground by looking around her office if I start to 'float away".

Hope you find something that works for you.

 

[Freida]

lots and lots of grounding....

The 54321 exercise is one of my faves...5 things you can see, 5 things you can hear, 5 things you can feel, then 4, then 3 and so on...
guided meditations --- downloaded a bunch of them from amazon.
taking a walk outside
playing with my dog
journaling

Basically anything that keeps my mind busy