What Helps You?!? Calming down episodes, panic attacks, break downs?

What do you do to help yourself calm down episodes, panic attacks, break downs?

One of the biggest copping mechanisms I’ve had help lessen the intensity & length of my episodes is journal and write or type down every single RAW, DETAILED feeling and thoughts I have in that moment (I do not remember/ shove deep down inside to protect myself so I can go through another day), & then a few days later (takes me about 2 days to recover & pick all the pieces of myself back up), and then I go back (when I’m mentally and emotionally ready) read what I noted and journaled.

Then I REPLY (write/type) back to myself when I am somewhat level headed & somewhat grounded again, to that specific episode/thoughts & feelings that I journaled. I remember those times every time I break down completely & lose it and I talk to myself and remind myself of what my responses were to myself talking to the Leigh Anne that just “can’t” anymore, that is wanting to give up. I’ve found it to calm myself down a little quicker & at times, take the INTENSITY of the overwhelming feelings & thoughts I expierence in that moment. I just keep repeating out loud & to myself what I told myself when I was level headed & am thinking clearer and the POSITIVE & TRUTHS.

I (miserably) took advantage of being alone and the feelings of feeling alone & feeling so misunderstood, stuck & lost- I chose to keep to myself because I wanted to not just read and GOOGLE “what works”, “how to help”, etc.- I wanted to go through it myself so I can come out to truly tell you what helps someone just like you, that didn’t go to school for things like this, to get through it, calm down quicker, lessen the overwhelming feelings and thoughts we go through.

I would love to hear from y’all other coping mechanisms & ways you help yourself get through those times! I need more advice & opinions on how to talk yourself down.
Thank y’all so much.
 
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prynne

Confident
That's a good idea to go back and reply to your journal entries. I might start doing that too. Journaling also helps me with calming down from freakouts. Another thing that I do is remind myself that I don't have to act on my feelings. Just because I feel depressed and want to lay in bed all day doesn't mean I have to do it. I can still get up and do everything I need to do. Just because I feel like hurting myself doesn't mean I have to have to do it. I can do the opposite and treat my body with extra care.
 

arfie

MyPTSD Pro
What do you do to help yourself calm down episodes, panic attacks, break downs?

in my own case, "episodes, panic attacks and breakdowns" covers a whole lot of ground. way more than i can cover in a single sitting. you mentioned a few of the tools i use for episodes and breakdowns. in addition, i lean heavily on my therapy support network for both of those, most especially my peer supporters. for breakdowns i add in professional support.

panic attacks are the simplest of the three. i breathe my way through those. once i have recovered from the panic attack, i then do a personal inventory to find out if the panic attack triggered something deeper and meaner.
 

Freddyt

MyPTSD Pro
This...this...this.....this. Learn it live it......

 

skipP

New Here
in my own case, "episodes, panic attacks and breakdowns" covers a whole lot of ground. way more than i can cover in a single sitting. you mentioned a few of the tools i use for episodes and breakdowns. in addition, i lean heavily on my therapy support network for both of those, most especially my peer supporters. for breakdowns i add in professional support.

panic attacks are the simplest of the three. i breathe my way through those. once i have recovered from the panic attack, i then do a personal inventory to find out if the panic attack triggered something deeper and meaner.
I like that. Thank you👍
 

Weemie

MyPTSD Pro
Journaling, listening to music, talking to a friend, cold air, drinking water, drugs, fighting, adrenaline-junkie stuff, yelling, throwing things, hospitalization. Some more healthy than others obviously but regulation takes all kinds. When I'm at the point of wanting to harm others or kill myself anything else is preferable. Sitting in a ball in the corner and remaining totally motionless. Playing a videogame. It all forms a tapestry.
 

Charbella

MyPTSD Pro
I journal and then close the book and put it away, physically and metaphorically. I choose to share with my T what’s in the journal, usually, and that’s when I look at it again to deal with it. Usually that’s because just writing it can either get it off my mind or allow me to keep thinking about it but with a change to how I feel.

I also do a lot of research when something is bugging me. I ask questions here to get help from others. I read books and articles on whatever subject is bothering me. In my case knowledge really is power, the power to keep going.
 
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