Help ASAP (flashbacks and intrusive resurfacing thoughts)

[HollowLavender]

I am currently at work and things were going okay but I realized my birthday is in less than a month. For context about 9 or so months ago I got high with a friend and a bunch of represented memories of child sa resurfaced and I have been trying to deal with it but it's really fuzzy on a lot of details besides a handful of things. It's my first birthday since remembering and realizing my birthday is coming triggered more memories of times because he would always make me on my birthday as a present because he loved me. I have tried splashing water and focusing on work taskes but I'm disassociating random and on the verge of crying. I'm the only one here I need to calm down but it's not working. Please help

 

[Movingforward10]

Orientating yourself to the here and now will help. This fear is from the past. The fear is not now in the present.

Things that help me are:
Speaking out loud to myself. Hearing my adult voice comforts me as it reminds child parts it is now and not then. Also saying things like "I am safe. I am ok" positive affirmations really help.

Stroking my arm or sternum really helps for some reason. Not sure why. Comfort.

Breathing. This is difficult if trying to escape your body because it doesn't feel safe. So ignore this if it is too raw to try. But deep breaths in and out, slowly. Might help. I might go in to the bathroom cubicle and do that. Be alone and regroup within myself before going back in to the office.

 

[HollowLavender]

Orientating yourself to the here and now will help. This fear is from the past. The fear is not now in the present.

Things that help me are:
Speaking out loud to myself. Hearing my adult voice comforts me as it reminds child parts it is now and not then. Also saying things like "I am safe. I am ok" positive affirmations really help.

Stroking my arm or sternum really helps for some reason. Not sure why. Comfort.

Breathing. This is difficult if trying to escape your body because it doesn't feel safe. So ignore this if it is too raw to try. But deep breaths in and out, slowly. Might help. I might go in to the bathroom cubicle and do that. Be alone and regroup within myself before going back in to the office.

Thank you I'm trying to ground and splash water on myface it's hhelpp ing a little. I'm deep breathing and trying to smell nice things which is hard in a gas station lloollk

 

[Dynamic]

I’m sorry you’re going through this. Touching five different textures around the room helped me once and I was also doing grounding after grounding. Can you take a break and go sit outside? Fresh air?

What hobbies do you have? Sometimes just talking here helps me calm down (with people that get it)

Hope it eases for you soon
Try to focus on one little good thing