What do you do if you dissociated and are panicking?

[SeekingAfrica]

I don't know what to do, what do I do?
This is so the wrong time for this, what does one do?

 

[beaneeboo]

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

 

[_-yeah_nah-_]

I don't know what to do, what do I do?
This is so the wrong time for this, what does one do?

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

 

[Liljulz67]

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.