Hi -so leigheas-

Can I ask what your official diagnosis is? This may help those of us who wish to help and offer some support. What is your treatment?

A suggestion in the meantime that comes to mind is Mindfullness. It is about being self aware of your circumstances during a triggering situation. This is a big part of DBT (Dialectical Behavior Therapy) although some CBT (Cognitive behaviour therapy) practitioners include it too. It could be as simple as focusing in on something around you or being aware of your body.

For example, I recently had a difficult situation and I became 'aware' of the gloves I was holding from the texture and feel of them against my skin, to the manner in which I held them, to the stitching and colour, and so on.

ANother example is to concentrate on your body. How are you sitting, how does the chair feel against your bottom, your back, what position are you in, can you feel the floor with your feet...