ice in the hand somtimes works

Deep breathing from the stomach

touching a rough surface

putting your hands under running water (cold)

the twelve thing -
see something take a breath and say the thing and its colour

do this twelve times - different things - with a breath each time -

this is supposed to get the thinking part of the brain back in control - I use it when im triggered if i can get a hold of myself - somtimes you just have to ride it out and try to desensitise yourself to the trigger for next time.

its scary to feel out of control - so remind yourself that you can get through this - that its not the actual event and that if you got through that you can get through this. - take care
P7