do you listen to CD's? is there one that you like? put that one on now, it will calm you.

Do you have the book the courage to heal by Laura Davis? If so page 75 has some ides of what to do in situations where you are having a hard time with what happened to you. She calls times like this the emergency stage.

In the workbook that goes with this book page 11 explains how to free write, and page 13 explains how to make a collage, I also find the pages 15- 110 helpful, they are activities and info about creating safety, support systems making emergency lists of things that make me feel better, what to do if I start to ppanic, learning how to take care of myself, celebrating accomplishments.

Take some paper - any kind and something to write with (or even on your computer writing program), and write down what you are hearing. Then look around you and see if there is anything arround you at the moment that matches what you wrote down. By doing this you will find what is triggering the audio memorys into replaying. Then its just a matter of doing something to fix it by - going into another room that does not contain that trigger or moving the trigger to some place else or writing about why that trigger bothers you. after writing physically walk away from that trigger and pay attention to how your body feels, what is around you, what you hear, taste, smell, see, touch, while you are walking.

once you have taken care of the trigger and reconnected with all your senses (hearing, taste, smell, touch, sight )then the audio memory will stop replaying.

hang in there. you can find more ideas about relaxation but remaining aware on Nancy J napiers website http://www.nancyjnapier.com