What tools do you use to help/cope with cptsd/anxiety?

2.5y

Walking in nature, Self administered EMDR, Drawing, Fun books not related to trauma, Hot cups of tea,

Vulvarine911

2.5y

How do you find self EMDR so far?

2.5y

The first time I did it, it was kind of too intense. I didn’t know what I was doing and I honestly didn’t believe it worked. I did the “self administered EMDR” on YouTube for about ten minutes, but I had a specific traumatic memory I focused on. It helped me to remember something from childhood that I wanted clarity on. I got the clarity but legit felt really awful (anxious and depressed) for about 2 weeks after. I’m glad I did it but it was intense and I needed support afterwards. It “shook me up” and had me remembering all kinds of stuff.

Now I will only do it once and a while and I won’t focus on anything specific, but I’ll just sit and watch the sphere move back n forth and I’ll take deep breaths and let my mind do it’s thing, but I only do it for 3-5 minutes. For some reason, afterwards, I feel better. Sometimes it will jog certain memories but it’s not like that first time. (I have no idea what I’m doing, I’m still learning and practicing.)

Vulvarine911

2.5y

This is really interesting I think we need more studies on self administered EMDR it could help so many people. I'm glad it helps you, I'll ask my therapist for a few tips or what she thinks of it tomorrow cause I'm interested in doing it myself. Thank you for sharing!

2.5y

😊🙏

Vulvarine911

2.5y

Also the "fun books not related to trauma" is so important lol I think many of us become obsessed and it's counter productive, I know it can be for me so yeah, I'm with you on that one!

Edit : typos because my autocorrect is in french

2.5y

Yes! I was obsessed before and I read someone else say to get some fun reading stuff too, it definitely helps!🙌

2.5y

How does one do it? I looked up those youtube videos but all they have is those sounds. What am I supposed to do with it? Just listen? Should I be thinking about something specific, should I be saying something out loud to myself? Or just listen and focus on the sound like a meditation? Because that's what I did and nothing really happened.

I'm really curious about EMDR because I've heard so many good things about it, but I can barely afford my current therapy, let alone another one.

https://m.youtube.com/watch?v=DALbwI7m1vM

2.5y

This is the one I used. (The sounds I think don’t matter) it’s more about following the dot move back n forth with your eyes. Something about it helps your mind to reprocess whatever is affecting you. But I’m not really sure. If you have a really traumatic past, you can feel awful afterwards. Recently, when I did it I just followed the dot with my eyes and took deep breaths.

There’s a sub for it r/emdr

2.5y

Thank you! I think I'm pretty safe because I know exactly what happened to me in the past, I just don't have clear memories of it. But now is a great time to try as I've just quit my job so I have all the time in the world to feel shitty afterwards lol.

Is 10 minutes enough or do you repeat it until something happens?

2.5y

Lol about having the free time to feel shitty afterwards hahaha if you want clarity on something specific, then I would do the whole time of the video, (I think it’s either 10 or 14 minutes long, I can’t remember.) I don’t repeat it until a week or more. While you do it, I think you just focus on the parts of the memory that you do remember and just keep focusing on what you remember and follow the dot and breathe, but I don’t think anything happens all of a sudden. I think then gradually you’ll remember more details. Like just during your everyday routine. And I have no idea what I’m doing, it’s just what I tried before. Do extra self care and if you get too anxious then you can stop. You can read the comments on the YouTube channels too, sometimes they’re helpful.

2.5y

Thanks a lot! I'll go right into the rabbit hole of reading the comments and emdr sub :)

2.5y

Hahaha good luck and happy reading!😊🙏

2.5y

I think things like a nice tea or coffee or making yourself nice relatively healthy food are really good small ways to feel better.

2.5y

Yes, they are so nice and help a lot.☕️😍

182

2.5y

This may be kind of dumb sounding, and maybe this is the aspie in me, but I'm obsessed with sitting in the shower. Like, it's nice and warm and it's all sensory goodness. Feels great for, like, forty-five minutes. And then afterwards I feel great. :)

total-space-case

2.5y

ADHDer chiming in, I like this too! Even without lights sometimes. Only thing is that transitioning from wet to dry can be a bit of a hassle for me sometimes.

kernalkitty

2.5y

I've never showered in the dark. Sounds intriguing!

analunalunitalunera

2.5y

So calming.

2.5y

Darn I thought I invented sitting in the shower without lights on. I guess you guys are also cool as hell

SemanticBattle

2.5y

Yup, I have a shower chair.

Animated95

2.5y

Whenever I need a good cry, I take a shower. I love showers

2.5y

I've never sat in the shower!

Interesting! Sounds heavenly really.

woahwaitreally20

2.5y

I have done this since I was a kid. It’s one of my go to coping skills when my SI and intrusive thoughts are loud. It’s like the rushing of the water over me drowns it out for a few minutes.

Significant_Act_235

2.5y

I do this all the time, for longer periods of time when I'm stressed out. Thank god my landlord got the bigger water heater

TheRealist89

2.5y

Hot showers dry my skin out unfortunately, so i take cold ones. I still get a good feeling but it's a more stimulating one rather than comforting.

poisontongue

a misandrist's fantasy

2.5y

I love just sitting there in the warmth. Too bad my brain says, "no, you're wasting water, gtfo." If only it could be done guilt-free.

Square-Painting-9228

2.5y

I do this too!

Coomdroid

2.5y

I have a warm shower for 20 minutes everyday. There's definitely something soothing about it.

VictimofMyLab

2.5y

I’ll Focus on sensations that I personally like, and that are not harmful throughout my day. I do that almost nonstop, even in smaller increments at work. Ex. Wearing comfortable clothes, lighting a candle, feeling the sun on my face, and literally thousands of other gratifying sensations. I think of feeling them as my purpose since after all I exist in a body that is made to feel.

doing-my-best-14

2.5y

i like this perspective. thank you.

AlaskaSnowJade

2.5y

Cat

UnevenHanded

2.5y

Ahhh. Also, dog.

AlaskaSnowJade

2.5y

Definitely

Emergency-Ad2144

2.5y

I paint my feelings.

2.5y

I compose my feelings.

Classic-Argument5523

2.5y

Me too, it's really helpful.

gonative1

2.5y

Garden my feelings

Square-Painting-9228

2.5y

Me too 💗

SoftBoiledPotatoChip

2.5y

Melatonin gummies for sleep

Weights blankets that just made me more anxious

Blackout eyemask for sleep

AirPods for noise cancellation and to listening to soothing ambience

Cuddling large plushies for sleep

Tons of pillows when I sleep

Sleeping in and staying up late as long as I need to

Relaxing baths almost every night

EazerBreezer

2.5y

Weighted blankets made me feel more trapped and anxious too.

SoftBoiledPotatoChip

2.5y

YEAH. I kept reading how safe they made people felt and instead I just felt suffocated and pinned down.

Like I couldn’t run away if I needed to. Refunded it immediately lol.

argumentativepigeon

2.4y

Fully

2.5y

Seconding the eyemask and sleep sounds. I used sleep talkdowns on youtube to sleep to for years, then transitioned to only needing the mask to sleep. I can fall asleep in about 15-20 minutes now. Sleep hygiene ftw.

I've struggled to get to sleep in under 45-60 mins for basically my whole life, so that was pretty huge.

SoftBoiledPotatoChip

2.5y

Same! I always struggled to fall asleep. I never realized it’s because I have bad anxiety until I was an adult lol.

I would always be the last one awake at sleepovers or even just at home.

I keep a light on so it’s not completely dark. I have to have my eyemask. And I also was able to wean off the AirPods lol.

2.5y

Making soup calms me down because I have to peel potatoes, cut vegetables, etc and it feels wholesome and reassuring.

Also multiple blankets so i can adjust and get the perfect weight.

Hugging my cats.

I turn on a crackling bonfire video full-screen (no music) and turn the lights off and just watch it. I physically relax so much with it--much more so than falling rain, etc.

Having a big candle burning most of the time.

Watching something funny and laughing because it dislodges the brick in my chest.

verne_melies

2.5y

Going to r/ComedyHeaven physically forces a laugh out and dislodges this ‘brick’ for me, so true!

2.5y

Oh yay, I didn't know about this. Thank you!

Beltripper

2.5y

sitting on the couch with a blanket+cat and peeling garlic, chopping veggies, etc.>>>>>>>

Healing Self Criticism & shame

2.5y

:-))

RandomRavenclaw87

2.5y

Very long walks. Vitamin d. Plenty of sleep. Tangible accomplishments.

lunalightsup

2.5y

I feel like I could be doing more but I do yoga, dance, journal, meditate, paint when I can manage it, CBD/delta8, quit drinking, eat vegetarian, supplements, vitamins, herbal pills. Sometimes I just sit in the sun to soak up vitamin d and it just helps my mood. Would like to leave the house more but I'm a little agoraphobic. Tried to find some reclaiming my power type of books but would love some suggestions from you guys

rosacent

2.5y

Richard Schwartz — IFS, Psychedelic Experiences without Drugs, and More | The Tim Ferriss Show (At the end Richard does IFS with Tim's anxious part) Ytube

"No matter how much pain or dysfunction you have to deal with in your life, every part of your psyche is doing its best to help you." Jay Earley, Self-Therapy Book IFS. Reddit Post

Watching Shows which help me to grieve, as Grieving is essential part of healing. Reddit
- Big Mouth (2017)
- Sex Education
- Anne With an E
- The Good Place
- POSE (2018)

So Grieving and staying away from toxic positivity r/thanksimcured

Below resources from CPTSD sub which help in applying self compassion & self love for dealing with shame.

Self love Cheatsheet

Pandiculation Reddit

pyrkam

2.5y

Mine is journaling, spirituality, reading books about psychology, affirmation, mindfulness, meditations and praying (I’m Wiccan)

2.5y

Awesome. I was raised Mormon, left and became an atheist, and only recently had a spiritual reclamation. I do meditation, moon ceremonies, and tarot/oracle.

pyrkam

2.5y

I grew up in a Christian culture. I always rejected this religion, thinking for most of my life that I am an atheist / agnostic. Recently I discovered Wicca for myself, I realized that this is what suits me, my path. Moon ceremonies are cool! Love how our craft works together with nature. I do it too

lunalightsup

2.5y

I'm pagan too! Not wiccan, but a witch. I find my spirituality has helped me alot especially the last three years or so.

pyrkam

2.5y

I agree! Spirituality help me to heal! I feel power behind me & im finally not alone in this word anymore!

2.5y

I was very into Wicca in my mid-teen years and it always felt like an antidote to being raised Catholic. The people who were prominent in the local diocese had messed up ideas about women and basically covered for an abuser by moving him schools. The evidence against him was enough for him to be sent to prison years later for it.

ahotpineapple

2.5y

I love this. I'm also an exmo atheist, and I've definitely struggled with finding a source meaning/spirituality that religion once provided.

2.5y

Mormons on Mushrooms podcast changed my life, and I don't even use psychedelics lol. They helped me understand that spirituality is a human experience, not a religious one.

ahotpineapple

2.5y

I absolutely agree that spirituality is a human experience (UofU actually did a cool study on mormons and fMRI, finding the neural correlates of religious experiences). Anyway, thanks for the recommendation! I'll be sure to give them a listen.

2.5y

I write a lot. Like fantasy stories, but everyone I want to win does. Everything I want to happen does. The bad are punished and the good get the best endings.

It's honestly pretty cathartic.

plantman_la

2.5y

YOGA! It’s a miracle for PTSD and anxiety since a lot of the trauma is stored in your body. Mdma helps a lotttt too

2.5y

i second this. if i feel like some upset is trapped inside me, yoga often brings that emotion to the surface where i can understand and express it better, then release it. reaaaalllllly good for releasing trauma from the body.

Coomdroid

2.5y

Specifically clean high quality mdma which is not easy to obtain from a trustworthy source.

plantman_la

2.5y

Yeah a lot of it comes down to luck, and as long as you’re not abusing it, you should be good long term!

mothftman

Trauma Goblin

2.5y

If you can afford it, noise cancelling headphones have been a lifesaver. I'm triggered by random shouting and loud noises and the ability to block that out is amazing.

Jrose798

2.5y

I have a protection dog which makes me feel safe, I can cope with social anxiety outside and she does know when I need comfort and breaks me out of meltdowns. She gives me a routine, gets me out of bed and gives me unconditional love.

2.5y

Spending time in nature is very healing to me

Tea_SL_9611

2.5y

Ohh I love this ! I'll add:

painting
taking care of bunny

-mindfullness

gratitude
if anger shows up : let it flow. It will pass, breathing exercises help too :)

OptimumOctopus

2.5y

Gratitude is a great one. I forgot about that one well done.

neednotsay

2.5y

I cannot emphasize enough how helpful the vegetarian-->vegan-->raw vegan transition has been for me in clearing up the mind and body. It is not easy and certainly is not for everyone, but it has given me a lot more sobriety (hormonal, etc) and health. I had a lot of chronic stuff in the past that just went away.

At a certain point, I did a lot of running, which was very therapeutic and meditative. There was also a period during which I boxed. In retrospect, it had become an amazing therapy that allowed me to unpack suppressed aggression (working on that punching bag and sparring does that).

For the past few years, I have been practicing hatha yoga pretty intensely (several times a week). It has been amazing for me and probably will be for anyone as well. Just need to find the right style and teacher for yourself.

Another thing I have began to love in recent years is cold showers and baths. It does something to the mind and body that is very healing, focusing and restoring. If one has compulsions (sex, food, etc), that is certainly a way to go in switching away from those.

I have not done much therapy (I would like to). I do go to ACA meetings and have begun working the steps.

I have also had a relationship for about a year. We care for one another and I am able to be vulnerable and share. It is not without hiccups or painful episodes. However, with each episode, I feel that both the relationship and I grow.

P.S. Another thing I forgot to mention is fasts. I go for a month eating only once a day. That happens twice a year. It is not easy at first but allows one to get a better glimpse of what we try to cover up with food. It also allows one to better see the connections between our behaviors and things that motivate them in the subconscious. I feel much soberer after such periods, though during the period itself various material can arise, which can be quite unpleasant. Since we do these fasts in a group and journal in the process, there is a safe and friendly way to process what happens. It has been amazing. Think religious fast, but detached from any particular religion and dogma and done with a group of like-minded people.

Last but not least is retreats. Think vipassana as something that works with sensations in the body and will get you back to the body. That seems to be a major issue in CPTSDers. Also, the practice of zazen (just sitting, just being, not-reacting). I cannot say that the latter "helps" with anything. That is not its point. However, it has taught me that I do not have to react to everything that appears in my head (thoughts, emotions, states, etc). I can just be with it. It has been teaching me how to do just that. The retreats I do are 3-10 days of quietude.

User deleted comment

2.5y

neednotsay

2.5y

I have come up with them and host them. PM if interested.

Dull-Abbreviations46

2.5y

I second being loyal to oneself first. I think all other things flow from that, when we embrace that real value we have as humans.

befellen

2.5y

Slowing down my expectations because positive experiences can be more overwhelming than negative experiences.

Pushing too hard, even with positive things can throw off my nervous system. So I try to incorporate changes slowly and try to monitor when making too many changes too fast is causing stress and anxiety.

Like the rescued dog videos, rushing myself, even with good things or good practices can be overwhelming. Doing nervous system work has been the most important to me in making changes.

2.5y

Slowing down my expectations because positive experiences can be more overwhelming than negative experiences.

This is very relatable to me. Even back when I was 18, I did well on my A Levels and got into my first choice of uni and had to go hide in the loos while I sorted my feelings out before I talked to anyone.

OsageBrownBetty

2.5y

I smoke a lot of weed

GrowthDream

2.5y

Adding 2 things:

Yoga will help you to re-inhabit your body and overtime reset your nervous system away from reliance on automatic trauma-induced responses. Check out Bessel van der Kolk's The Body Keeps The Score for the science behind it all.
Learning an instrument is also a great way to meditate on the moment, learn to relax tension in your body and is ever-increasingly rewarding as you put more and more time into it.

Bons1000001

2.5y

I have been: - sleeping with a weighted blanket - melatonin to fall asleep - biTapp tappers on my wrists to stay sleep and sometimes to meditate - cbd oil in the evenings - cold shower every morning - lavender pills during the day - drawing each night to get feelings out - gym/ running schedule - yoga to stretch twice per day - acupressure matt this also helps with SH urges - daily vitamins, with iron, fish oil and mushroom supplements and magnesium at night (natural calm) - balanced eating - weekly therapy - thc vape or gummies as needed for nighttime stress.

Outside-Percentage40

2.5y

Somatic Expierincing, microdosing, magnesium, metta meditation, mindfulness meditation, journaling, being in nature, hugging my children, touch with a loved one.

MycoMammoth

2.5y

Kratom

Gym

Suicide line and therapist lol

2.5y

I guess I shouldn't say dissociation? Lol

I have my favorite tea, I've loved it since I was a teenager. I only drink it one way - in a 0.5l mug, with a tablespoon of honey (I have specific kinds of honey that I like). I have a whole collection of 0.5l mugs and they're not smooth, but have these "bulges"(?) on the surface - I'm pretty touchy and fidgety so I love to touch interesting and pleasant surfaces, however weird that sounds lol. I also barely ever drink my tea outside of my home, so at this point tea = safety at home.

Like I said I'm fidgety, do I need to have my hands constantly occupied. Outside of home I always wear my spinner ring on my thumb, I play with it when there's nothing else my hands can do. At home I knit. It's a hobby that I got very deep in, it keeps my hands occupied but I can listen to podcasts or watch tv at the same time. And it's practical (which I love) because I make clothes and accessories that I can later wear.

Obviously my pets, but it greatly depends on their will - I can't just grab them and force them to sit with me, they only come when they want to. But they melt my heart ❤️

I have a playlist of songs that I have a deep emotional connection to, songs that make me feel safe. That's a great help in the lowest moments - when I'm lying on the couch, unable to move, crying and the like - I put the playlist on and I don't have to move at all. My muscles all give up in those worst moments so I can't do anything like sit and watch my favorite show, sometimes I can't even hold my eyes open, so the only thing I can do is listen.

When it comes to music, I recently bought my first active noise cancelling earbuds, and I cannot recommend them enough (sony wf-1000xm4)! They cut the world right off, it's great when I feel overwhelmed or overstimulated. It kinda gives me some safety feelings too.

I don't do meditation that much, but sometimes I meditate when I try to fall asleep, or I put some guided meditation for sleep. It's hard to find something I like though, I've tried many different meditation podcasts or apps and had problems like the voice of the person (guide?) didn't sound relaxing enough, or there were meditations where they'd tell me to think about when I was "a baby in loving arms of my mother" - bitch are you serious lol.

For sleep and for my constant and ubiquitous muscle tension - stretching and self massage (trigger point massage - I use rollers, balls and various massage tools). It makes my muscles relax and feel so good, but I also love the sensation of stretching tensed muscles - it's basically pain, but a sort of relaxing pain. Yoga is another thing I love, it combines stretching, some strength exercises and a bit of meditation. The first time I tried yoga with a youtube video I cried - just because of that tension released from my body.

When there's something external that makes me feel bad, like something bad happened which made me upset, I text about it to one of my 2 close friends. Just the venting itself helps, but they provide another set of eyes and sometimes see some options I didn't see. Or they reassure me that it'll get better, or at least they'll join me in the anger (like when I had a guy ghost me the day we were supposed to go on another date, they both just called him a dick and that felt nice lol).

Oh and I almost forgot: apart from my safety playlist, I have some safety shows - ones that I've watched a million times, I love and they make me feel safe. That's also very helpful, although shows kinda border on dissociation for me sometimes.

2.5y

Couldn't agree more with music and tv-shows. I looove listening to music I'm emotionally attached to, same with shows. Good to know there are others out there.

evhan55

2.5y

somatic experiencing!!

Fickle_Blueberry2777

2.5y

What is that? I’ve never heard of that before 😮

punnyenough

2.5y

/r/SomaticExperiencing!

Fickle_Blueberry2777

2.5y

Oooohhhhhh 👀 thank you kind strangerrrrr

evhan55

2.5y

it's the best 🙏 helps you scan your body for anxiety and self soothe

Rare_Bottle_5823

2.5y

I have several tiny plushies, scented, that I have in my purse or pocket. The multiple textures help me refocus on now and process my anxiety/tension.

2.5y

That's so cute!

sherilaugh

2.5y

Reduce caffeine.

snailien

2.5y

Highly recommend ketamine treatment.

2.5y

What was it like and how did it help you? (If you don't mind me asking)

adertyTV

2.5y

I've done ketamine treatment 6x times, 4/6 out of those helped me, 2 times it didn't have any effect afterwards.

I went to a hospital for the treatment, about 45mins or an hour per session I think. They put the cannula on my hand and started the ketamine infusion, so it was in controlled environment and they always had one nurse there checking everything out. It was kind of an out of body experience, I could see visual hallusications and also heard some, but I felt completely peaceful during it. It was like getting a break from existence for a while that was really nice.

But for me when it helped afterwards, it really helped. With my depression and suicidal ideation, I felt really good afterwards and actually wanted and had the strength to do stuff, things brought me joy again.

Sadly the effect was quite short, I had those treatments once a week for six weeks and usually I felt a drop in mood after 2-4 days (still pretty good and better than what it was before) and after 6 days or before my next session it had worn off.

It was still really useful because I was highly suicidal and ready to kill myself before it, at some point I would like to try it again but not sure if that's possible or going to happen.

2.5y

Wow. thank you for sharing 💫

2.5y

I haven't undergone it so I hope they reply, but I researched it. Ketamine is used to induce anesthesia. It puts you in a very vulnerable and honest space without anxiety for about an hour.

Interestingly, the reason ketamine was ever considered to be helpful for mental illness is because studies showed that people who were given ketamine by an EMT to prevent suicide had less suicidal ideation for 6-12 months afterward. I suspect this treatment will pave the way for psychedelics.

FamilyRedShirt

2.5y

I've done two types of ketamine treatment, so guess I should weigh in here.

I did a total of six IV ketamine treatments at an infusion clinic that was really disappointing, though it did help. It was an hour or so in a recliner, with eyemask and binaural beats through a headset (my choice--that's how I sleep all night, too). The first 3 treatments were every other day, the second three on consecutive days, a few weeks later.

It greatly alleviated my depression and anxiety, but not for as last as long as I might have liked. It also helped with chronic pain issues.

It's difficult revisiting trauma on your own during a hallucinatory experience. I would try to focus on specific things, but really just wanted to "follow the butterflies."

It also felt a bit impersonal. The clinic had three recliners in a small darkened room for these treatments, and it was more than a bit weird to have two other people in this small room going through whatever they were at the same time.

I was doing talk therapy, including some hypnosis and EMDR, with my therapist of about a decade at the same time. Then she said both that she felt I needed more ketamine, and (panic!) she was retiring.

We talked about my thought that I should combine ketamine with therapy, and I found a ketamine-assisted-therapy group with a great somatic therapist!

We've been doing 2-hour weekly sessions with sublingual ketamine for a couple of years now. This is helping immensely! I never know where I'll be going in a given session, and I'm far too visual--which distracts from the body experience.

The sessions can be INTENSE! I've explicitly "relived" a few traumatic incidents, and recently got to beat up a bully from long ago. Having a trusted therapist there to guide and help me focus is a huge advantage, and I'd definitely recommend KAP over the solo IV treatments

For me it's very hallucinatory and very physically active. I'm sleeping much better and weaning off the benzos I've relied on for far longer than desired. Oh, and I can LAUGH. Really laugh!

I have a few very pleasant side effects. My chronic pain and peripheral neuropathy are greatly diminished (spinal cord damage), and things seem to be coming together overall.

Our commercial health insurance covers exactly nothing toward these treatments, and they're not exactly cheap, so there's that. Not complaining, just observing that this is not something likely accessible to all, and I know how lucky I am that my husband supports this healing. At the same time, I'd seriously advise against using non-legal sourcing or nonclinical settings to lower costs.

Edit: I'm not doing current therapist justice by simply saying "somatic," but was trying for brevity. He's somatic, trauma-focused, and all sorts of other stuff that's actually working for me.

Aspvision

2.5y

I’d love to know too!

showmewhoiam

2.5y

Sucking on a candy while in bed with a hot pad.

How did quiting weed help you? Does cbd oil do something for you? I was just looking for info online.

2.5y

I quit because everytime I smoked I spiralled into anxiety and guilt. So it helped me feel better quitting because when I was high, it wasn't really a pleasant experience for me. CBD helps me relax and helps my anxiety. I sleep better when I take it before sleeping.

showmewhoiam

2.5y

Will be looking into CBD! Thanks for your response.

Gagzu

2.5y

Ice cold showers, ice baths, breathing exercises and meditation 💙

r/becomingtheiceman

moontouched

2.5y

I think most of things you of posted are great coping mechanisms. Yoga has always been my first love. It got me out of a toxic relationship and is what led me to therapy, to facing myself and learning to be vulnerable. Which is still very hard for me.

2.5y

Thank you. A lot of people commenting on Yoga here. Seems like it helps. :)

2.5y

Pain meditations on youtube (very body focused and your brain can't tell the difference between psychic and physical pain)

Sleep, healthy food, exercise

My pets

Saying no to people... like "No, I won't bother, you came at me right off the bat but I'm not going to prove to you that you're not that bad and to myself that I am that bad"

Making the above a daily practice, I motivate myself by reminding myself that you can train your brain to be good at anything, including having healthier mental and physical habits

NeverEnoughWords

2.5y

Reading and learning new things, I can vouch for. Lots of interesting ideas in here.

2.5y

Nice list. :-)

Thank you!

MrShineTheDiamond

2.5y

Music.

punnyenough

2.5y

Swimming - sauna - nature - good food

pressdflwrs

2.5y

Noise canceling headphones, helps soo much with my hypervigilence. Yoga Nidra guided meditations!

cat-eye

2.5y

Finding a therapist who specializes in trauma, medication, journaling, yoga, mushrooms, float tanks when I can afford them, trying to embrace all the cringe parts of myself, sharing more of myself with the safe people in my life, obsessively reading self help/psych books and following a million therapists on instagram.

Meds have by far been the most helpful thing for me (Zoloft & Wellbutrin together). That's the only thing that has basically turned off the voice in my mind that tells me I should be ashamed of my very existence.

kimwexlersearrings

2.5y

I don’t have a weighted blanket but I have a thick blanket that is nice and kind of heavy to me so that’s nice. I try self care or music if I feel like it also tv shows when I have the energy

2.5y

Reading, colouring, being around animals, also light hearted videos on you tube. Sounds silly but I follow a daily asmr channel where a woman makes slime and I find it so relaxing

2.5y

recognize when having a flashback and signal to folks around me, opened up at work, put "disabled" next to my name on linkedin, found a bit of my voice when talking about my needs, started to raise awarness when i can

hurricane_and_chaos

2.5y

writing,i hug myself,I imagine fiction characters I love talking to me and taking care of me they help me calm down and support me

gonative1

2.5y

Going out extensively in nature worked for anxiety and depression but not the abandonment.

blackc455

2.5y

Daydreaming and self talk with analysis

OptimumOctopus

2.5y

Exercise, writing and meditation would be nice additions. I saw someone say nature walks. That’s great,but it would also be good to do some strenuous exercise daily so your body and mind learn to habituate to stress. If it triggers you then you can start really slow and perhaps do some visualization of how you want to feel while exercising. I appreciate the list you came up with there are a few things on there I would like to add to my routines.

2.5y

1) Trying to reach out to people instead of feeling sorry for myself and letting myself go down the rabbit hole of "no-one knew to text while I was feeling down so I am all alone". In my very worst moments though, I still struggle with this.

2) Distractions. I love music and reading and also podcasts. With the podcasts, if anyone suffers from insomnia and/or having intrusive thoughts before sleep, listening to a podcast until you are actually asleep can be incredibly soothing.

Music is also a biggie for me but I need to get back into playing and singing again.

3) I won't quit but I am trying to scale my drinking back down. During the pandemic booze and junk food became easy pick me ups so I'm trying to get back off that. I didn't accomplish much today but I did eat healthy and stay away from wine so I'm pleased about that at least.

4) Making myself go to stuff outside the house. I'm actually getting better with this. I've found the trick is to book stuff ahead of time (e.g. cinema tickets, music tickets, comedy tickets, putting name down to go on hike etc). I always have some dread before and usually just wish I could stay at home but more often than not I enjoy myself and when I've made the commitment, I don't usually cancel.

No-Birthday-721

2.5y

Thank you. This is super helpful.

I’ve tried a lot of things on your list, but issue is consistency. I’m always falling off the bandwagon of my routine when I’m anxious/emotional/triggered.

2.5y

Watching my favorite comfort movies regularly. (Princess Mononoke, various Ghibli films, Pixar films, etc.)

Taking Vitamin D, a multivitamin, and GABA supplements daily.

Using a SAD lamp in the winter for light/vit D.

Taking my antidepressants daily.

Quitting alcohol and tobacco did wonders for my stability and mood.

Yoga and using an S-shaped massager on my neck and back muscles.

Drinking a nice hot cup of tea as often as I like.

Crying when I need to and feel like it.

Cutting out all social media.

Meditating on personally meaningful mantras and icons.

Smoking ze legal weed.

Occasionally making memes, lol

Art, writing and storytelling.

ALSO reading all the books.

mawessa

2.5y

I have a spinning ring, when I start getting anxious or thinking I would spin it.

2.5y

Staying single Trauma therapy Clean and sober Staying off google Walks Gym Magnesium supplements Avoiding high stress people/places/things Part time work instead of full

2.5y

Meds CPT Biofeedback Dogs Weighted blanket Human touch, almost exclusively from my SO, whom I trust completely

PertinaciousFox

2.5y

Somatic therapy. Self compassion. Exercise.

VirtueAndDespair

2.5y

drink a glass of cold water with ice

write down my worries to the tune of a kids song such as twinkle twinkle little star. It means I can focus on the thing that is causing anxiety but distracts me from the actual anxiety

if this is too difficult I will just plain write down my worries: “I worry about…”. It gives me a bit of distance to my thoughts. -puzzles! Either puzzle apps or a paper puzzle book

EFT tapping

It is so interesting to read what everyone else does on this thread!

TraditionalSmoke8

2.5y

Journaling. Like throwing up my feelings on paper.

2.5y

Agree 100%. There was actually a study on it on college students. Their heart rates slowed down after writing their feelings down on paper. It helps emotionally and physically.

SheIsNotAPipe

2.5y

I really want to try MDMA therapy, but I'm too scared that everything will come out all at once and I won't be able to handle it. I'm sure thats a really common fear, though. Mind telling me more about your experience (if not, that's totally ok)?

2.5y

If you go on my profile on posts, you can read the experience in a very detailed post I made a few months ago on this sub.

It wont come out all at once, youre body will give you what it knows you can handle. It was a intense and beautiful experience for me. Not while processing the trauma on mdma, but afterwards.. the burdens that shed off of me is crazy.

AffectionateStudio9

2.5y

How did you do mdma therapy?

TheSheWhoSaidThats

2.5y

Weighted blanket: 10/10. I recommend combining it with meditation. Nothing fancy - just get under the blanket then methodically notice it’s weight. Focus on the comfort of it.

Cbd: also 10/10. I use the highest concentration i can afford - at least 1000mg/ml. I get edible tincture but use it topically.

10mg Propanolol - this is a prescription i was given to take during anxiety events. If you can get it, my experience has been that it’s very mild. It doesn’t make me feel weird. It’s JUST enough to break me out of my spiraling loops.

Mantras - I don’t do it much anymore, but i used to. What you need to hear is personal, but for me i said (aloud) things like “joy is valuable. It’s ok to be happy. You are only responsible for yourself.” etc

reesedra

2.5y

I like herbs, they work really well for me but probably wont for some people. Heres all the legal ones I take:

Catnip- for me it helps shorten anxiety attacks and when I am tired but too anxious to sleep it knocks me out.

Mugwort- gives an all over feeling of peace and calm.

Amanita mushroom- I do this one for fun. Makes you feel calm and makes sensory input feel both nicer and more indistinct/fuzzy

I've tried a few more but these are the ones I've found most effective. Decoction is stronger in effect than tea. (Weed helps too ofc but that comes through on drug tests)

reesedra

2.5y

I'd absolutely recommend getting high in whatever way, amanitas are great for this, and taking a bath. Depending on your preferred level of sensory input you could light scented candles, watch a movie on your phone, listen to music etc

ladycielphantomhive

2.5y

Gabapentin has been a lifesaver. I don’t have as much trouble sleeping and I wake up feeling better and less anxious through the day. I also take vistaril (part of the Allergy med family) and it’s an emergency anxiety med. i also use grounding techniques like holding my breath then releasing, or clenching and unclenching my muscles. I also have an ESA that’s a big Australian Shepherd and he sleeps with me at night and alleviates a lot of my anxiety. He’s also always up for cuddles during the day too.

BusConfident1756

2.5y

Stopped drinking

Started smoking weed (I know it sounds bad but unable to self soothe without something)

Reading

Working on small projects (reading corner, makeshift chicken coop, etc)

Getting off Facebook, not because of the news but the easy contact with individuals

My dog. Though, do to my mother's nature of abusing, dumping animals off and threatening to kill them, I have a hard time being able to connect with them

2.5y

Smoking weed doesn't sound bad, if it helps then it helps. It worked well for a person I know who smoked for a year then quit. I quit because it wasn't a positive experience for me and take CBD oil instead

marylessthan3

2.5y

Adult coloring books are helpful for me. Weighted blanket did wonders for my sleep, so did my plushie. I commend and admire you for being so proactive, it’s inspiring. I wish you and myself the best 2022 has to offer.

2.5y

I love weighted blankets and plushie too, sleep with it every night. Thank you. You too ⭐

Square-Technology325

2.5y

CBD oil and sometiems THC.

But what really helped me is ice therapy. I dunk my face in ice water for a few mins and i get more calm.

kittynietz

2.5y

Cold showers

Yoga

Deep breathing

Lexapro

ManWithNoBrows

2.5y

I have a service dog and even before I trained him, his rambunctious behavior made it so I didn't have as many chances to have flashbacks. So they went down. I still get them, and he's trained to jump on me when I have them so as to break me out of the flashback, though.

newlightpsych

2.5y

Dihydrocodeine, Valium and Pregabalin

Mettephysics

2.5y

Inner child work Guided meditation Breathwork Allowing the anxiety and thanking it for letting me safe when I needed it Fish oil Magnesium

LimeRepresentative48

2.5y

DBT

bigredxx94

2.5y

Therapy, Ativan, and Prazosin have turned things around for me. I know not everyone has insurance tho. Best of luck.

sunistheway

2.5y

Long walks with the headphones on.

Dancing freely. Just play some music you really like, turn off the lights and dance it off.

Showering with a relaxing music put on, lights switched off, candles lit. İt's almost like a spa.

Painting and drawing freely.

Personal inner self voice recordings. İ record myself on my good days and İ say all the things that İ would need to hear on my bad days. Then İ put it together with a good background music. And listen to it whenever İ need. İt's indeed very powerful.

sunistheway

2.5y

Also hugging myself.

minecraft_meerkat

2.5y

How good is sleeping with a plushie!

2.5y

So good!

argumentativepigeon

2.4y

I notice I am able to full asleep when I have a strong male authority figure that i find trustworthy talking to me via an audiobook/ Youtube video

2.5y

N,N-Dimethyltryptamine The spirit molecule. It took me back to the source of everything, the all. What state are you in that is allowing MDMA therapy? Ik it was in clinical trials but did not know it was being used in the field outside of testing.(I am American for context -_-)

2.5y

Ohh, what was the spirit molecule experience like?? I did it in Europe with a therapist, I bought the MDMA myself and showed up to a normal therapist session for 3 hours but under the influence of MDMA, We did IFS and parts work. My therapist had accepted it before hand. Life changing experience. I did a post about it here before.

Not recommending this to anyone btw, as I think it's illegal. Each to their own. :) You can do it legally in MAPS in USA and also in Amsterdam, If I remember correctly. MAPS are saying that it will be legal in USA around 2023, after phase 3 trials end.

2.5y

Thanks for the info, that is spot on regarding MAPS. Its indescribable... you feel like you meet god. Its a very peaceful reassuring trip nonetheless. It helped me and has helped me more than ANY therapy or legal medication.

-7

2.5y

None of that stuff works on fixing anxiety because anxiety is a psychological issue. The issue with anxiety is you feel symptoms and start to fear them, but that worry causes more symptoms creating a loop. Either that or you fear thoughts or feelings and then worry which keeps your body sensitized and you get caught up…the way out is through acceptance and no longer pouring more fuel on the fire aka, stop worry and fearing how you feel and eventually your nervous system will heal itself over time. Claire Weekes wrote the gold standard on anxiety recovery with Hope and Help for your Nerves. Check it out if you want to get started recovering…all these things like vitamins and supplements and quitting certain foods are just coping strategies and don’t address the fear itself which is the key issue

2.5y

You can't just say "none of that stuff works" when it does help. It is a crutch and it's a crutch for a reason, so people dealing with anxiety can keep their head above water. Everyone copes. In different ways. Even people who don't have anxiety. - Watching netflix, drinking, partying, shopping, etc.

I am doing CBT with a therapist and that is addressing the issue with anxiety psychologically. People can also do other things like take vitamins, supplements as it helps their health and energy levels. So they are in better health/shape to heal their issues.

The nervous system doesn't heal by itself. A lot of people who have not done anything to address their issues, like psychological help, yoga, etc are still suffering many years later. It needs help/support in healing itself.

They aren't just coping strategies, it's a literal life line for some people.

-1

2.5y

I’m talking about healing from anxiety, not simply coping with it

2.5y

What do you think is the best way to heal from anxiety?

2.5y

Here is an example https://youtu.be/FhurkfD5xaY

2.5y

Allrighty. Thanks

2.5y

Read the book I recommended

2.5y

Everyone has anxiety, it’s a natural phenomenon that drives us to action to protect ourselves or reach goals we want. We just need to learn to modulate it and when we don’t have early experiences of how to soothe ourselves that is difficult. All of the things people are listing are self/soothing attempts and I do think it’s addressing the real anxiety issue, that we can trust ourselves to modulate our emotions.

2.5y

Do you not have CPTSD? Are you somehow unaware that the disorder contributes heavily to the inability to regulate conditions like anxiety? You’re especially tone deaf. “Everyone has anxiety” is an unhelpful comment.

2.5y

This person was saying, “healing from anxiety”, I’m pointing out a fact. Don’t take it personally. Wtf would I be on this thread if I didn’t suffer from developmental trauma?

2.5y

Hard to say, it’s Reddit. There are idiots on every subreddit.

2.5y

It sounds like you are calling yourself out for not understanding that I was commenting on the comment above mine

2.5y

Whatever your say. I’m capable of understanding threads.

2.5y

People do get it. She's saying that we should focus on healing the anxiety, not cope with it. For people with a lot of trauma, it is not so easy to just go and heal the anxiety, the emotions in people with trauma are very strong, even destabalizing at times. And we have an almost inability to self soothe while in an anxious state, as it wasn't taught to us when we were younger.

So coping is the first strategy, to start with your basic needs (food, shelter, safety). Then get into a safe environment and then you can start unpacking and healing the trauma and anxiety with a therapist. It takes a looong ass time for traumatized individuals to heal completely from anxiety as it is rooted in something much deeper. Trauma. So with a looot of therapy + coping/soothing you can hopefully start healing from it. But every cope/self-soothing strategy matters a whole lot in the process.

Even people who are healthy do things to cope, it's very normal to do so.

TheRealist89

2.5y

all these things like vitamins and supplements and quitting certain foods are just coping strategies and don’t address the fear itself which is the key issue

I do agree, but a certain lifestyle (lack of exercise, junk food, drugs/alcohol) can definitely make the symptoms much worse.

LegalizeFreedom21

-2

2.5y

Penis in my bootyhole

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2.5y

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growinggratitude

2.5y

I would like to hear more about quitting weed. And how cbd compares with full spectrum use.

I have gone through periods of abstinence, self medicating, and legally medicating. I wonder how much of a difference cannabis medication (or abstinence from ) really makes.

2.5y

I quit smoking weed with THC in it because it made me feel worse. More anxiety, existential anxiety and inmense guilt. Every time I smoked it was like this. So I quit it. CBD oil (which I ingest before sleep) helped with my sleep issues and relaxed me. :)

kuntorcunt

2.5y

can you share your mdma therapy?

2.5y

If you go on 'posts' on my Reddit profile, you can read it. I posted a very detailed post about it on this subreddit months ago. :)

kuntorcunt

2.5y

I tried this on my own and the realizations I had didn’t change anything. I was wondering if this really works

2.5y

It's more about extinguishing trauma and heavy emotions from the body. Somatic experiencing. I felt 10x lighter afterwards, I unburdened heavy feelings from myself while on mdma. I could walk so freely and flow so well with the body afterwards for 3 months. So personally, it worked very well for me. Hope that helps. If MDMA therapy doesn't work for you, you could try Psylocibin or Ketamine therapy. Sometimes it could take some time to find something that resonates with you.

crayshesay

2.5y

You e done mdma with a therapist? Where?? I’d love to try