[Moodswing]

I need ideas. Last week I had a severe emotional flashback with every intentions of ending my life. Long story short my therapist came through for me and was able to un-trigger me. I still feel like I crawled out of a horrific car wreck alive and last week still haunts me. While my head is clear I need to come up with an action plan, a step by step instructions in a sealed envelope to open when this happens again. Kind of like a "break glass in-case of emergency" kind of thing. When I am in the flashback I can barely breathe let alone think rationally. Perhaps something in that envelope to stop me in my tracks and to redirect my focus or get my feelings to change direction. Ideas?

[A Red Panda]

Can you write a list of things that show you how you're safe at that moment? Like... things about your life that have changed.

If you like/do any meditations you may want to put a reminder and instructions in it to point out what to do in case you've forgotten. You could also write down various things that are easy to do anywhere. Like focusing on the pattern of the tiles on the floor, or focus on how a piece of your clothing feels, or to observe the sounds that are occuring around you.

You could even do a "If you're somewhere where you can leave easily, go and sit and X" or tell yourself to go to a cafe and get something calming to drink, or other things that might make you feel relaxed and safe.

[ThisWayOut]

I have pictures of my current life and people/things/animals that remind me of the ones I really care for... emotional flashbacks for me are really difficult to recognize, let alone pull out of, so pictures help a lot. A Red Panda has some good suggestions also. I know for me reading my own handwriting doesn't do much, but seeing somethign written by my wife or my therapist helps trigger me into following the instructions. I'm not sure if you would benefit from something like that too...

[Auntie2014]

I have two things that i do as soon as I realize that what is going on is anxiety or panic attack. I do not wait break the glass. About 3 years ago I had a complete meltdown while waiting for a Rx to be filled. I was in the building where I see P doc. I knew that i was having problems and tried to get the reception person to get him for me. Because I had just left his office she was refusing to notify him. I froze up then went into total shutdown. After it was all over my T and i put together a little kit of items that i could use. It is in a zip lock bag in my purse. The main thing is a small notebook with a list of things I know how to do to calm myself. I can read the list and pick and choose till something works or I have a page with a note that says "I need A Doctor NOW!!!!" P doc added to my note with "You are really going to look stupid if this facility fails to help a person requesting a doctor. Think About It" and signed his name.

He Told me to give the note to anyone around me and point to reception if I can not get there myself. I guess the pharmacy lady is the one that realized something was wrong. She made a big stink about what happened to me at the weekly staff meeting and policy was changed.

The other thing is an expanded version of what is in the zip lock. On my computer I have a word document that lists anything and everything that I have found for coping skills and distractions that I can do to get past the panic and start thinking. I keep a coloring book and colored pencils, close to my chair so I can color Mandelas. I also keep several audio books and some games on my kindle. Even the TV remote can help sometimes. Just surfing through channels till I find something that will hold my attention for a few seconds is a distraction.

I hope you can find something in this and start building a tool kit so you find that you do not need to break the glass. Good Luck

[Moodswing]

My T sent me an email suggestion about this:

Could you maybe consider a letter from yourself. That is: a letter from you when you are "feeling better." Yes, of course you would know what it says in advance...but still. If you are ever in a life-threatening emergency, I continue to hope that you will consider calling 911. I know you have not agreed with this in the past, but it is a wise option if the going gets too tough.

I cant even think of something nice to write to myself. All I see in my head is a not to myself to just do it already and end this ********.