To write in my journal and read about how to climb up again step by step! It usually works to follow the instructions I have made for myself in my journal. I think it is the decision to not go further down who makes it for me. I see the world as black because I feel rejected, have made a fool out of my self, being blamed for something I didn't do .... , and then remember that I have good advice from me to me in my journal. After writing down what is the problem now and looking out for my own former advice, something happens between starting to write/read and the decision to "pick up the parts and move on".

You can say that this is a good strategy (for me) when I have overlooked the red flags that should have told me to understand that the a trigger was on it's way.

When I'm able to recognize the danger there and then, I am able to make good use of relaxation techniques immediately in combination with cognitive strategies already known to me. I have found it helpful to invest time in learning myself PMR (progressive muscle relaxation) and Autogen Training. It took about a half year of practice before it worked.