Highly aroused state

[somerandomguy]

I'm really twitchy. My breathing is shallow and fast. My thoughts are racing, but I'm not really thinking about anything. I can't get comfortable. I'm anxious, but there's nothing to be anxious about. I only slept for four and a half hours last night.

And here I am at work, so anything self-care-like isn't going to be possible for another 8 hours.

I've never really encountered this before. I've been feeling this way since I put a lot of time and effort into a document yesterday that dealt with the same kind of trauma that I experienced. I'm glad I did it, but now I just feel terrible.

Any ideas about how can I get hold of myself?

 

[frogthroat]

Idk if this will help you but my T did this thing with EMDR. Imagine that you're on a mountain or in another peaceful place and that there's a wooden box there. You can put all your bad feelings or memories in that box and it will just keep growing. You can put away all your bad feelings and come back to them later when you're ready.
You might have to imagine that a few times but it helps me with anxiety and overwhelming despair greatly. Just take some deep breaths and imagine that. You can go back to those feelings when you're ready and not at work. It really helps for when you're at work.

 

[somerandomguy]

OK @frogthroat I will try that.

 

[MyWillow]

The other trick is to just notice and accept without judgement. Waaaaay easier said than done but it is a really good first step.

 

[Gs172003]

I'm really twitchy. My breathing is shallow and fast. My thoughts are racing, but I'm not really t...

Can you listen to music?

I have an app on my phone called ptsdcoach that has different exercises on it. One is ambient sounds. Give it a try

I've been feeling like that alot too so I understand.

 

[LilyRose]

I'm really twitchy. My breathing is shallow and fast. My thoughts are racing, but I'm not really t...

My day started like this too. I talked to some coworkers, not about this or myself, just chatting or listening to them chatting... it got me out of my head this time. I calmed down. Sometimes distractions works. Music can work too.

 

[somerandomguy]

This is weird, but I reviewed my trauma diary in order to put all my notes together for my therapy appointment tomorrow, and that seems to have calmed me down for the time being??? I don't know how that could have worked.

 

[Mee]

I have a poem I listen to on you tube.

It's called start close in and itts by David Whyte.

I also try berating in for four counts and berating out for four, then six, then eight counts

 

[FauxLiz]

@somerandomguy one of the biofeedback tools that I was taught as a kid comes across these days a lot like mindfulness but it has me starting at my toes really focusing on the tension in them and continuing to do so as I feel the tension leave. You continue to do this with every part of your body ie: the ball of your feet, the arch, the ankle etc remember the joints knees etc. a lot of times when nothing else will work including meds this will put me to sleep but maybe in your case concentrate on the specific parts that feel uncomfortable or the areas where you are feeling the panic in your body.

 

[Freida]

I don't know how that could have worked.

This works for me all the time. I think it's because I am looking at my own words, and how I describe what I'm going through so it makes it ...real? acceptable? a thing? Maybe it just helps me see it contained on the page so it cant hurt my head? It also helps to go back and see what I wrote one year ago on the same date. That shows me how far I have come so it's reassuring that I will get thru this day too.

I also use the 54321 exercise -- 5 thing I can see, 5 things I can hear, 5 things I can touch...then repeat 4 times 3 times and so on

Oh and if it gets really bad? an ice pack on the back of my neck for a couple minutes is amazingly effective

 

[shimmerz]

I don't know how that could have worked.

Maybe because it is something that brings you back to power.

 

[Hopeforlife]

@somerandomguy i can relate to this. Since my pts was retriggered almost two years ago this is mostly my daily state. Even worse if I drink coffee or any stimulant. I am currently using a load of different techniques. Breath in for 6 seconds. Hold for six and breath out for six. At the same time visualising the ‘itchiness’ being released when breathing out. Normally when it starts to calm down I start to feel warm and exhausted. Sort of like a ‘hangover’ or a ‘comedown’ of some sort. Also second what @FauxLiz says about mindfulness Relaxing the body. Magnesium supplements might help. Hope your work day goes fast and you can get home to relax a little.