freaking out...flashbacks
I've managed 2 hours of sleep since 1a. Freaking out. More nightmares and flashbacks. This is by far the worst. I could see the adult me yelling and screaming for help that never came. Yelling and screaming at the 14year old me to fight back...only I didn't. I have my slider open trying to get some fresh air because I feel like I'm suffocating. Something seriously needs to give. I'm tired of going thru this. I feel like I'm in a pile of quicksand and I'm fighting to keep myself above the ground. Every time I try to move a step forward, I get more thrown at me. I feel like I'm losing my mind.
Ways to deal with flash backs
1. Count 1 ? 10 slowly; repeat until the flashback ends.
2. Practice breathing techniques to reconnect the body to the mind.
3. Focus on one of the five senses, i.e. slowly look at what?s around you and notice the details; take a deep breath and smell the air; chew a piece of gum and taste the fresh flavor; put your hands together and feel the skin; listen to the sound of traffic.
4. Let the flashback flow and view it as you would a movie, as if you are removed from it and it is appearing on a screen. You are in the present moment; the flashback is a separate event.
5. Snap an elastic band around your wrist.
6. Hold onto an ice cube.
7. Put a squeeze of toothpaste into your mouth (very unique texture/taste/smell).
8. Take a swig of vanilla extract.
9. Stomp your feet.
10. Say the alphabet backwards.
11. Journal. ?Put it in a box? and put the box away.
12. Smelling peppermint oil (helps with head-aches, nausea, and jolts the senses).
13. Reach out. Talk with someone.
14. Surround yourself with things that help ground you (clocks, calendars, music).
15. Develop a channel for safe venting if/when necessary. In the words of one survivor: ?I used to take old jars from the fridge and smash them against a brick wall several blocks from my home, slamming a door, or screaming at the top of my lungs when no-one could hear me.?
16. Stretching, Yoga, biking, running, walking, or working out.
I've been doing alot of that. It's only been doing so much. 😞
While it may be hard to deal with flashbacks and such, the list above is great ways to get away, or if there is a hobby you enjoy, try to do it in hopes of an escape almost to try to get away from the bad feels.
