What do you do to calm or distract yourself

[Esterio]

hi there this topic has come up for me a few times now what are the things you do to combat symptoms. eg; If I am having a panic attack I get a cold pack from the freezer and go and lay on my bed put the cold pack over my eyes and try to get my breathing to normalize as that happens my heart rate slows, I stop trembling. I never new this was what I was doing with my Jack knife and change in my pocket I would rub them and jiggle them around was calming when in a group.

I know someone that wears rubber bands around her wrist and when anxiety comes a calling she starts to snap those rubber bands until she calms down. Some people use spinners or slinkies and lot of other stuff to distract from the symptoms.

I thought it would make a good thread for conversation

Esterio

 

[Greg56]

I listen to a couple of classical pieces...the ones I listen to are simple enough for me to focus on the notes and drain my brain of agitation/anxiety or whatever is bothering me. I at times must listen to them more than a few times, but I keep at it until my thoughts are only of hearing the notes through the complete piece.

The ones I listen to are on YouTube and include video...which also helps me to focus on the notes which is my main goal...to only listen and absorb the notes.

Greg

 

[Duckie]

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[Ceremony]

Hi Esterio, This is a great idea. Thank you, it's thoughtful too, the more sharing, the more ideas. I have 3 I can think of, and one I should be doing, but rarely do. First and one that I really like is to put my earbuds in and try to find some music that feels good. Second if weather and time allow, I would go for a walk in some parks I know very well. Third, and it will be during stress and often alone, I will rub my hands. Sometimes I put them under my legs and and feel the pressure too. When I rub them it's usually that I'm rubbing the top of one and if I rub too long, I'll switch. TRIGGER ABOUT SELF HARM.
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I want to admit, that when I was young, I would scratch through the skin. I believe as long as I don't do that, rubbing is helping me. My therapist doesn't try to stop me, and she notices my tension easily now. She'll work to direct my focus back to the session or we might pause to become present again. I can numb out when it's really bad. I just don't want to feel anything.

The one I think I should do is de-escalation to get grounded. I know a few ways, and the one where I work with my senses works for me. I know that one can trigger others, so I've not posted it's details for a while. I might cross my arms rubbing my biceps for a minute and then tap my legs. That one is really good, but I've not done it in a long time. There are others, I hope to read other guys ideas.

Thanks for starting this (((Esterio)))

 

[Esterio]

Hi Ceremony

I felt so good about the topic at HC thank you for sparking the memory. It was a post about this at another site. I liked it very much but have left the site so I can't go and look any more it was a good resource for me. the rubbing and taping you wrote about sound like something I heard from a T he called it butterfly taping I think it has something to do with EMDR.


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I rub my arms now as I used to do as you said scratch my arms bad that was a long time ago now, that was caused by addictions I was a mess at the time.

I do as you do I go for walks, I listen to heavy metal music as load as I can(when I can't shut my brain down) I think I do many things that I don't even know I am doing at times starting to pick them out and realize they are helping me to calm myself down.

I am glad you are happy with the topic

Esterio

 

[Esterio]

Hi Greg

Music is good I would imagine that just listening to the note would take most of your concentration. Glad it works for you. Thanks for the post

Hi Iaccus

Yes there is something to that petting all animals has a benefit for me. I would like to get another dog but to unsure of my situation to take on more responsibility I have a hard time looking after me somedays. I know that feeling of hand on and animal well.
Thanks for your post.

Esterio

 

[Barkabus]

Watching puppy and kitten videos on YouTube is a sure fire way to de-escalate triggers and flashbacks for me.

I also agree with Iaccus about physical touch with a pet. I honestly believe my two dogs saved my life when I started dealing with the abuse. They are both gone now (tearing up typing this).

Esterio, thanks for the topic.
Mike

 

[Esterio]

When things first got bad for me and I left home to go and live in the bush it was my 2 dogs that kept me safe and comforted. They are both long gone now and I have not been able to get myself a knew dog. It was to hard to say good bye to me little guy at 19. I am crying too Barkabus.

Esterio