Can you call your therapist? Do you have access to a good crisis line, or do you need to get to the ER?

Here are some things that help me otherwise:

I make sure that I eat enough, and relatively often, hunger/low blood sugar makes me feel so much worse.

I make sure that I am well hydrated, I drink water often.

B-complex vitamins seem to help, I make sure to take them during rough times especially.

I do anything that helps me feel safer and secure, in the present. I lock doors, wear comfortable clothing, take a hot bath or shower, listen to music if I can. I find healthy distraction if I am able.

I give myself soothing messages. I use the word "peaceful" said or thought slowly to calm myself down.

To help me get back to present:
Name something I see
hear
smell
touch
taste

I get extra sleep if I can.

I tell myself that all my feelings are okay, I am not bad, flashbacks happen and I can find a way to pace them, work with them rather than be overwhelmed. I envision my past tucked safely into some sort of container, like a file cabinet, I have access especially with a therapist to my past, but I also get to close the drawers and do something else.

Best Wishes,
Sarah