SeekingAfrica
MyPTSD Pro
I don't know what to do, what do I do?
This is so the wrong time for this, what does one do?
This is so the wrong time for this, what does one do?
What do you do if you dissociated and are panicking?
- Thread starter SeekingAfrica
- Start date
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
_-yeah_nah-_
Confident
Stick an ordinary black pepper corn under your tongue, as many as you need just keep them there that might give you break you need. Once you feel yourself coming back focus on your breathing. Keep focussing on that till fully recovered
All the best
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.
D
Donna
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!
Dissociating and panicking are like polar opposite responses for me.
Dissociating I’m not connected to the present, and I need to ground.
But panic? That’s all about using my breathing to get my nervous system back to normal.
arfie
MyPTSD Pro
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.
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.
- Thread starter
- #8
SeekingAfrica
MyPTSD Pro
They are. I thnk for me sometimes my body feels like it can't handle an oncoming wave of panic I'm starting to feel,
and then I just switch off and dissociate.
