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What do you do if you dissociated and are panicking?

I don't know what to do, what do I do?
This is so the wrong time for this, what does one do?
Generally I can't move and my breathing starts to go so that's what I try to get on top of first...If I can access my internal adult voice then I tend to just reassure the part of me freaking out by explaining i'm there and talking through how to slow the breathing... I also focus on one thing.. generally I can't look up so I focus on something close to me like something on my lap...if I don't have an object I can fiddle with, I then play with my fingers and try to stay present by feeling them... when things calm down a bit I'll try moving just one part of my body, normally my feet... then work up from there... though usefully if I'm in therapy T will talk me through this... other things you can do are drink water (if you can move) , splash water on your face, chew something... there are lots of different strategies .. and you need to find the ones which work for you...

Go gently
 
Generally I can't move and my breathing starts to go so that's what I try to get on top of first...If I can access my internal adult voice then I tend to just reassure the part of me freaking out by explaining i'm there and talking through how to slow the breathing... I also focus on one thing.. generally I can't look up so I focus on something close to me like something on my lap...if I don't have an object I can fiddle with, I then play with my fingers and try to stay present by feeling them... when things calm down a bit I'll try moving just one part of my body, normally my feet... then work up from there... though usefully if I'm in therapy T will talk me through this... other things you can do are drink water (if you can move) , splash water on your face, chew something... there are lots of different strategies .. and you need to find the ones which work for you...

Go gently
Breathe deeply,slowly.put your hand over your Heart and feel the warmth of your hand.also lay down and relax your arms to the sides and do not tense up,relax your legs as you lay there,slow your breath,take your time.it works wonders for me,I Don't do these all at once unless you need to.deep breathing always helps.
 
I’ve heard of several grounding techniques. Name five things you can see, and describe them in detail, for things you can touch, noticed the fabrics, noticed the material beneath your hands, three things you can hear, Two things you can taste, then I would count 100 backwards. Put something cold like an ice cube in your hands. There are several ways to ground I would Google them. I experience Dissociation and it’s a very frightening thing that happens. There are ways that you can ground yourself. I hope these suggestions help!
 
breathing and tactile grounding are my most effective tools for this job. the lamaze childbirth breathing technique works best for me in the onset of a panic attacks. he, he, hooooo. . . he, he, hooooo. push that panic out of there. . . as i calm, i start shifting to deep, cleansing breaths.

while doing the breathing exercises, i use tactile grounding to hold my physical awareness in the here and now. i crouch during my panic attacks, so i most often run my fingers across the floor/ground, but anything physical will do. running my fingers over my skin gives me a double touch.
 
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