Stopping shaking

[tiler]

Does anyone know how to stop your hands shaking when triggered? Sometimes I don't even know why I'm shaking, I can't stop it.

 

[CooCoo4CocoaPuffs]

I learned this from YouTube:

Take slow, deep, cleansing breaths.
Lay off the caffeine.

Notice in the place, room, etc you in something that has a color. Find other things of that color and say the color and the name of the object out loud. I guess if it’s too awkward, say it in your mind.

When I start to flip out I do this and takes me down a few notches.

 

[Friday]

The shakes / shits / pukes / pissing yourself are all part of the adrenaline response (fight flight), or at lower levels, panic attacks & anxiety attacks.

Best way I know of to stop the shakes are to burn off the chemical maelstrom swirling in my blood with no place to go. (Read: Exercise).

Exercise serves a second purpose, by overriding the autonomic response (unconscious) with somatic response (purposeful). So it’s 2 birds, 1 stone, by both putting all of those DANGER! chemicals to practical non-fear non-rage based use… and…taking conscious control of an unconscious action. The cherry on top is that taking a shower afterwards? Sluices all the chemicals and pheromones off-off-off my skin, so my lizard brain isn’t still getting distracted trying to find what could be, might be, alert alert alert. ((I do this -shower & change- with nightmares, too.))

Can’t always go exercise

The most basic override is to control one’s breathing. “Square Breathing” is one of my favorites (although I get faster/better results with shooting & swimming breaths, the benefit of square breathing is that one can do it for hours, if need be).

In, 2, 3, 4.
Hold, 2, 3, 4.
Out, 2, 3, 4.
Hold, 2, 3, 4.

2nd Best way I know of is “Grounding”, which has dozens of techniques speaking to any/all of the 5 senses.

 

[tiler]

Thanks both, will try all of this.

 

[CooCoo4CocoaPuffs]

Thanks both, will try all of this.

I also forgot:

Sleep hygiene (ie: maintain bedtime and wakeup time.)
Stay hydrated
Don’t get too hungry

some of this I picked up from Tracey Marks MD on Yt. She’s a psychiatrist and she totally gets anxiety. She’s really smart and imo kind, caring etc.

 

[Midnightmoon]

I used to speed walk, didn't care where, just burn the adrenaline in a safe way. Can't walk anymore, or exercise full stop quick enough that gives me that release. I've resorted to cold showers. Cold as I can, as long as I can, job done. For the times you can't just get yourself in the nearest shower I pinch my skin on my hands and back of neck. I've tried every breathing technique in the book and I just end up panicking more For whatever reason the tactile response of pinching my hands seems to work to chill everything out a bit

 

[tiler]

I think the exercise/increased heart rate might be setting it off sometimes actually. Like if I'm just cleaning my heart rate goes high (it's already high anyway) and then I start with the shaking. It's generally if I'm also ruminating as well, but also when im triggered by people who remind me of trauma or say something that reminds me of trauma etc...

I will try the pinching as that's easy to do anywhere. I don't want to draw attention to it or anyone to know but I guess that can be hidden pretty well.

 

[OM_™]

Hey Tiler et al,

Just a bit of a warning on deep breathing exercises. I had been trying deep breathing and meditation for years and kept getting anxiety attacks during the sessions. Finally my triggers were validated in a book called It Wasn't Your Fault by Beverly Engel some years ago.

Moderators might want to chime in on this as I understand that meditation and deep breathing are standard forms of useful therapy. Oops Friday, I see you already have commented, but feel free to call BS on my post.

In my case there were two triggers: Breathing and Silence. Breathing reminded me of his heavy breathing as he tried to penetrate me as a young boy (it was basically attempted rape) and silence because I was always being told to keep quiet as he molested me many other times.

I'm a 68yo man and even fully understanding my triggers today, if my wife mutes the TV while we are watching TV, I have to get up and leave the room (or run).

FYI: I have been formally diagnosed with CPTSD and MDD (possibly ADHD and OCD too).

Hope this helps if you're one of those PTSD sufferers that fail at meditation.

 

[Friday]

Moderators might want to chime in on this as I understand that meditation and deep breathing are standard forms of useful therapy.

Putting on my staff hat, for a moment

All staff are members, first, and we post as such.

- If we’re posting in capacity as moderators it will be about site/community issues & rather clearly stated in thread that this is a staff/mod/admin post.

- If we’re posting about our experiences with PTSD, therapy, relationships, etc.? We’re posting as the members we are. With our own thoughts/ opinions/ experiences/ personalities/ perspectives. No more representative of the site than any other member posting their thoughts/ opinions/ experience/etc..

If you -or anyone else- have questions/comments/concerns about Staff’s Role on MyPTSD? There is a brief description in the Community Constitution, and public staff documenta in the Help Pages, or hit us up at Contact Us to ask directly.

And back to the thread at hand!

Oops Friday, I see you already have commented, but feel free to call BS on my post.

In my case there were two triggers: Breathing and Silence.

Not sure what you’re expecting?

Common sense would dictate not using any grounding tool or technique that’s a trigger or stressor, the same way someone with a broken leg wouldn’t use going for a jog. Some things just aren’t a good idea. Full stop.

 

[OM_™]

In my case there were two triggers: Breathing and Silence.

Just wanted to make sure that I wasn't stepping out of line with my comments about my personal negative experiences with breathing techniques. Obviously triggers are very personal and I just wanted to make sure I wasn't being critical of other posts.