Toolkit: Handling Being Out & About

[BloomInWinter]

There's some things I need in my 'PTSD Symptom Management Toolkit' that have helped me be back out in the world, push back against the hypervigilance & the constriction (agoraphobia)...and I'd love to know others' suggestions!

Earplugs help me handle restaurants, sporting events, shopping, etc. I get the box of soft white foam, and rip them in half so they aren't noticable.

My ipod nano.

Sunglasses.

Picking up my cellphone and PRETENDING to have a friendly conversation.

Thinking about my art.

Chapstick.

Bottled water.

Gum.

Breath mints.

Comforting thoughts.

Not that I'm not anxious, stressed, sweating it out. But, I'm more often there, despite that.

What helps you 'be' out in the world?

 

[Gamereign555]

That's funny I never though about earplugs out in public, but such a great idea.
Here are some of mine:

Nintendo DS for riding in a car long distances> This ones a must, my anxiety spirals out of control and lasts for days. Its basically a distraction, something about all the moving surfaces while being still bothers me.

Chapstick> I can relate

Something to drink

Tissues to blow my nose> this is one of my major ones, not sure why but when I'm out in public and need to blow my nose but can't I start to have problems.

Sunglasses

Go to the bathroom before outing or have access to a bathroom where you are going.> If I cant blow my nose and go to the bathroom when I need to, I go crazy in my head.

My phone

My wallet

 

[Smorck5]

This is really great I never thought of it like a tool kit great idea!

My kids ( comfort and always a great excuse to leave a conversation)
My iPhone
iPod packed with up beat songs
Coffee
deodorant (for re-applying)
a book always a good fail safe people don't bug you if your reading!

I think I might add some of yours to my list :)

 

[Sethe]

Gum is a great outlet for me. Chew. Chew. Chew.

At work I tend to move around a lot- walking, writing on the board, etc. Keeps my mind busy and off of 'things to worry about.'

I could never wear earplugs myself. I'd be too afraid of what I might 'miss.'

 

[BloomInWinter]

I used to be afraid of them too, but if my anxiety is so high I can't tolerate being there....getting something. :)

But then again, I'm never wearing them unless I'm certain my attention isn't needed. Sometimes I just wear one in tge ear away from my hubby to block out the crowd but not him.

 

[Bachall]

iPhone with games, podcasts, Bibles, reference materials, access to Internet, and Kindle books. I love being able to choose my distraction depending on my mood. I am saving for an iPad so I can add writing and drawing to this list as well!

Possibly controversial, but it started when I began to have disabling panic attacks in public: my service dog Sam.

Sam warns me about 30 minutes in advance of a panic attack, and he had begun to learn the advance signs of the more disorganized triggered dissociative episodes.

I've lost purse, car keys, phone, you name it in stores and had to be rescued, once the resulting panic episode was over.

But hubby travels and is out of touch a lot and there really isn't anyone else to call for help. Once I was stuck 150 miles from home for two days, until hubby came home from out of state.

So Sam is trained to observe and fetch, or attempt to fetch, anything I drop or leave behind.

Additionally, he walks in two special positions on command to help me maneuver through crowds. I am anxious to the point of terror about being jostled. Even worse is the person who runs into me like I'm invisible. I guess I feel like a non person anyway. Having apparent proof of this is enough to make me check out mentally.

I don't hear well, so he tells me if my phone is ringing, or my meds alarm is going off.

If I'm having a problem staying "here" there are several things I can do with Sam.

Massage is the most effective because you really have to shut out all thoughts other than the dog, to do it right.

I can run through some training. I can take pictures. I can groom him. Or I can play fetch with him.

Sam also has a pack and carries spare keys, an emergency phone, chapstick, some cash, a supply of meds, and a drink. He carries brush and comb, a foldable water bowl for him, and a soft frisbee type toy. And of course complete ID for both of us.

I figure I can lose anything else, but I won't lose my dog. He won't let me. He's been known to tear out window frames to get to me.

Sam only goes to high trigger places, like church, social events, Walmart and similar big box stores, and libraries. I'm fine in restaurants and the grocery stores where I now shop so no Sam needed there. :)

So that's my survival list.

 

[NIKI]

I feel much more comfortable with my sunglasses on so people can not see my eyes.
If I am having a bad day I like to wear some kind of hat with a rim. (between the two, I guess I am trying to hide.)
My anxiety meds (a must)
Bottled water (always)
Favorite music (be it my ipod or cd player)
Breath mints

 

[BloomInWinter]

My half-smile.

 

[Srain]

I carry much of what everyone else does, tons of water, GPS. sure, it's in my phone but I like my old one too, phone and GPS chargers, kleenex --what is it with the runny nose?? :confused:, glasses, and sunglasses, spares.

A journal.

 

[Tinyflame]

How about something grounding? :) , maybe 'happy'

 

[atl22]

I never leave home without:

-sketch book
-leadholder pencils (plus extra 2H, F, B, HB graphite and Red too)
-lead pointer
-Micron pens (005, 01, 05 in Red and Black absolute minimum)
-eraser stick and eraser shield
-scales (metric and English)
-headphones and iPod
-sunglasses

Due to excessive hypervigilance and distrust of most humans, I usually just lose myself in drawing and try to ignore people while still keeping an eye on them.

I never leave home without this kit.
When I go to the store to get a gallon of milk, this kit comes with me.
Or I don't go.
Simple as that.

 

[AngelKeeperJ]

Sam also has a pack and carries spare keys, an emergency phone, chapstick, some cash, a supply of meds, and a drink. He carries brush and comb, a foldable water bowl for him, and a soft frisbee type toy.

And of course complete ID for both of us.

WOW, I LOVE it! It's great that you have a service dog! One of my best friend's just got her first one, and I'm SO excited for her!!

Great toolkit!