[Buffy01]

I keep ruminate on what had happened in the past. I'm constantly worried about me in danger. Is there any coping skills I can try?.

do you ever do the 5 things skill?. 5 things you can hear, smell, see, etc?

that really works for me. I like it

[Buffy01]

Originally Posted by raging vortex

do you ever do the 5 things skill?. 5 things you can hear, smell, see, etc?

that really works for me. I like it

Yes! As often as I can.

[Buffy01]

I been having flashbacks again coming into my dreams again.

[SprinkL3]

Originally Posted by Buffy01

I keep ruminate on what had happened in the past. I'm constantly worried about me in danger. Is there any coping skills I can try?.

Throughout this entire pandemic, I've had nonstop intrusive thoughts, flashbacks, and nightmares about past traumatic events. I've also dissociated more.

My T suggested for me to use a "safety list." It's like the 5 things list, but simpler. If you can't smell due to an illness, it might be tough to use the 5 senses. Also, for some people with certain physiological disabilities and mobility issues, suggesting the 5 senses might trigger more depression or feelings of incompleteness. Because my therapist is aware of my physiological limitations, she instead suggested a more inclusive approach with me - to create my own safety list. She said it could be a safety list about anything - either within reach or something I am thinking about.

For example, my safety list looks something like this:

1. My Grumpy Care Bear is a safety object for me.
2. My apartment is safe.
3. Where I live is relatively safe.
4. My T is safe.
5. The healthy foods I eat are safe.
6. I have safe friends who validate me.
7. I have safe clothing to wear.
8. I am in a safe space sitting here.

My T had noticed that I was so focused on everything scary, including all of my triggers and even some new triggers from this traumatic pandemic, that she said the safety list would help me balance all of those fears.

That worked for me.

Over time, I would tell my T about a nightmare, a flashback, or an intrusive thought, but I wouldn't spiral down from it. Instead, I got used to using the safety list each time, which helped me to better assess whether something was safe or not, and to assess my surroundings.

Loud noises, for instance, are huge triggers for me. But I learned to tell myself that my laundry machine is safe, doing laundry is safe, laundry makes safe noises, laundry noises can mask the unsafe noises to help me feel safer, and my apartment is relatively safe. I would sometimes get the help of the crisis line while trying to work on my safety list in the middle of the night, when I heard loud noises earlier in the pandemic. There were lots of protests going on, and it was scary to hear.

Maybe these tips might help a little. It doesn't always work, but you can make a list of all your safe coping skills and try certain ones at certain times to figure out what works and when.

[Buffy01]

Originally Posted by SprinkL3

Throughout this entire pandemic, I've had nonstop intrusive thoughts, flashbacks, and nightmares about past traumatic events. I've also dissociated more.

My T suggested for me to use a "safety list." It's like the 5 things list, but simpler. If you can't smell due to an illness, it might be tough to use the 5 senses. Also, for some people with certain physiological disabilities and mobility issues, suggesting the 5 senses might trigger more depression or feelings of incompleteness. Because my therapist is aware of my physiological limitations, she instead suggested a more inclusive approach with me - to create my own safety list. She said it could be a safety list about anything - either within reach or something I am thinking about.

For example, my safety list looks something like this:

1. My Grumpy Care Bear is a safety object for me.
2. My apartment is safe.
3. Where I live is relatively safe.
4. My T is safe.
5. The healthy foods I eat are safe.
6. I have safe friends who validate me.
7. I have safe clothing to wear.
8. I am in a safe space sitting here.

My T had noticed that I was so focused on everything scary, including all of my triggers and even some new triggers from this traumatic pandemic, that she said the safety list would help me balance all of those fears.

That worked for me.

Over time, I would tell my T about a nightmare, a flashback, or an intrusive thought, but I wouldn't spiral down from it. Instead, I got used to using the safety list each time, which helped me to better assess whether something was safe or not, and to assess my surroundings.

Loud noises, for instance, are huge triggers for me. But I learned to tell myself that my laundry machine is safe, doing laundry is safe, laundry makes safe noises, laundry noises can mask the unsafe noises to help me feel safer, and my apartment is relatively safe. I would sometimes get the help of the crisis line while trying to work on my safety list in the middle of the night, when I heard loud noises earlier in the pandemic. There were lots of protests going on, and it was scary to hear.

Maybe these tips might help a little. It doesn't always work, but you can make a list of all your safe coping skills and try certain ones at certain times to figure out what works and when.

:sadhug::hug:

Thank you. I will keep that in mind. I was berated multiple times on the crisis center because I called and asked for some help because of how bad my anxiety was.

[SprinkL3]

Originally Posted by Buffy01

Thank you. I will keep that in mind. I was berated multiple times on the crisis center because I called and asked for some help because of how bad my anxiety was.

Buffy,

I'm so sorry the crisis counselor berated you - and more than once! You can try alternative crisis hotlines if you find yourself in need of support. If you do a google search on crisis hotlines nationally, within your country, or locally, you might find alternative crisis lines to call. If you're in the U.S., there's also the 311 or 211 numbers you can call, depending on your jurisdiction, to ask about a local hotline or crisis line in your area. They may have mental health support for Covid-19 crises, but if it's open to the public for whatever reasons during this pandemic, you can try giving those hotlines a ring.

Hang in there. Don't give up, no matter what attitudes you get from society or those you know. So sorry you experienced that from a hotline!

[Buffy01]

Originally Posted by SprinkL3

Buffy,

I'm so sorry the crisis counselor berated you - and more than once! You can try alternative crisis hotlines if you find yourself in need of support. If you do a google search on crisis hotlines nationally, within your country, or locally, you might find alternative crisis lines to call. If you're in the U.S., there's also the 311 or 211 numbers you can call, depending on your jurisdiction, to ask about a local hotline or crisis line in your area. They may have mental health support for Covid-19 crises, but if it's open to the public for whatever reasons during this pandemic, you can try giving those hotlines a ring.

Hang in there. Don't give up, no matter what attitudes you get from society or those you know. So sorry you experienced that from a hotline!

Thank you.

I was surprised by their treatment. I’m currently looking for another crisis center. The locals are really good.

[SprinkL3]

Buffy,

I just realized from your signature that you are a Goodie (a Good Witch fan)! Me too! I watch reruns all the time! I love the Merriwicks and Cassie Nightingale!

[Buffy01]

Originally Posted by SprinkL3

Buffy,

I just realized from your signature that you are a Goodie (a Good Witch fan)! Me too! I watch reruns all the time! I love the Merriwicks and Cassie Nightingale!

I like watching Cassie Nightingale because she is always so positive about everything.

[SprinkL3]

Originally Posted by Buffy01

I like watching Cassie Nightingale because she is always so positive about everything.

Me too - except for the final season. I don't know if you've watched the final season, so I won't spoil it for ya. But I was really anxious toward the end, and I felt like the producers should never have canceled the show or rushed the final season and its ending. I was really disappointed. But I still watch reruns of the entire show when I want to feel safe and find some level of positive with spiritual healing.

Cassie Nightingale is very positive, but she balances her positive with empathy and understanding when someone is struggling. For instance, when she senses some disharmony or when she was connected to the Merriwick flower or when she was about to lose her shop, she expressed her emotions while also trying to be positive. She acknowledged how much the flower and shop meant to her, during those examples.

There were many episodes where she comforted others through their pain, especially when her daughter was struggling with missing her dad. I loved those mother-daughter scenes. I never really had that growing up.

Watching shows like that is a coping skill for me. I'm so glad there's someone else here who appreciates Cassie Nightingale as much as I do. YAY!

[Buffy01]

Originally Posted by SprinkL3

Me too - except for the final season. I don't know if you've watched the final season, so I won't spoil it for ya. But I was really anxious toward the end, and I felt like the producers should never have canceled the show or rushed the final season and its ending. I was really disappointed. But I still watch reruns of the entire show when I want to feel safe and find some level of positive with spiritual healing.

Cassie Nightingale is very positive, but she balances her positive with empathy and understanding when someone is struggling. For instance, when she senses some disharmony or when she was connected to the Merriwick flower or when she was about to lose her shop, she expressed her emotions while also trying to be positive. She acknowledged how much the flower and shop meant to her, during those examples.

There were many episodes where she comforted others through their pain, especially when her daughter was struggling with missing her dad. I loved those mother-daughter scenes. I never really had that growing up.

Watching shows like that is a coping skill for me. I'm so glad there's someone else here who appreciates Cassie Nightingale as much as I do. :) YAY!

I saw the last episode. I was shock that it was cancel. I finally understand why Martha was so hard on Cassie.

[SprinkL3]

Originally Posted by Buffy01

I saw the last episode. I was shock that it was cancel. I finally understand why Martha was so hard on Cassie.

I have more to say about this, but I need to eat. I plan on returning soon, but I wanted to reply quickly and said I agree. I do love Martha's character though! I also love her dress style, believe it or not. :P

[SprinkL3]

Originally Posted by Buffy01

I saw the last episode. I was shock that it was cancel. I finally understand why Martha was so hard on Cassie.

I love how Martha was hard on Cassie; it shows she cares.

I love how all the characters have grown and developed over the seasons. It's the final season that really disappointed me. It was so rushed, and there were missing gaps and backstories.

At least they tried to tie in the forever tree's importance at the end, and the need for Joy to be there. I would have loved to see Grace make an appearance though, or at least Grace calling instead of appearing in a cheesy way in the distance before the Gray House tree fell down. Joy's character was too rushed, too. It needed more development time. It needed to draw the audience in more. The other characters had more time to be drawn in to their characters.

I also felt like the ending seemed a bit like that movie with Sandra Bullock: "Practical Magic." Toward the end, some knew they were witches, whereas others didn't.

Also, I didn't know anything about the movies before the television series on Hallmark, so it was hard for me to tell when they were having the flashbacks of Cassie being pregnant with Grace whether those were really true - that Martha became mayor from that, that Stephanie and Martha knew Abigail from way back when - because it seemed that Abigail's appearance in the television series was a "new person" for Stephanie and Martha to meet. If they knew each other from way back when Grace was being born, then why wasn't that ever mentioned throughout the television series, to really build on background stories and characters?

There's a lot of things about that television series that could use improvements.

Perhaps they can make up for it with a final Good Witch movie?? It would be perfect if it aired this month for Halloween, or if Donavan and Abigail actually do get married - but in Tuscany instead, and that they get married on Halloween - with only few people traveling to meet them there for their wedding/eloping. That's my fantasy anyway.

I can go on and on.

I know this has nothing to do with the flashback post and PTSD, but I had to reply to your mention of Good Witch and Cassie.

[Buffy01]

Originally Posted by SprinkL3

I have more to say about this, but I need to eat. I plan on returning soon, but I wanted to reply quickly and said I agree. I do love Martha's character though! I also love her dress style, believe it or not. :P

Okay that is understandable and awesome.

[Buffy01]

Originally Posted by SprinkL3

I love how Martha was hard on Cassie; it shows she cares.

I love how all the characters have grown and developed over the seasons. It's the final season that really disappointed me. It was so rushed, and there were missing gaps and backstories.

At least they tried to tie in the forever tree's importance at the end, and the need for Joy to be there. I would have loved to see Grace make an appearance though, or at least Grace calling instead of appearing in a cheesy way in the distance before the Gray House tree fell down. Joy's character was too rushed, too. It needed more development time. It needed to draw the audience in more. The other characters had more time to be drawn in to their characters.

I also felt like the ending seemed a bit like that movie with Sandra Bullock: "Practical Magic." Toward the end, some knew they were witches, whereas others didn't.

Also, I didn't know anything about the movies before the television series on Hallmark, so it was hard for me to tell when they were having the flashbacks of Cassie being pregnant with Grace whether those were really true - that Martha became mayor from that, that Stephanie and Martha knew Abigail from way back when - because it seemed that Abigail's appearance in the television series was a "new person" for Stephanie and Martha to meet. If they knew each other from way back when Grace was being born, then why wasn't that ever mentioned throughout the television series, to really build on background stories and characters?

There's a lot of things about that television series that could use improvements.

Perhaps they can make up for it with a final Good Witch movie?? It would be perfect if it aired this month for Halloween, or if Donavan and Abigail actually do get married - but in Tuscany instead, and that they get married on Halloween - with only few people traveling to meet them there for their wedding/eloping. That's my fantasy anyway.

I can go on and on.

I know this has nothing to do with the flashback post and PTSD, but I had to reply to your mention of Good Witch and Cassie. :)

I agree. There was a movie where we see Gracie as a baby but we didn’t see when she was born if you get the chance to watch all the movie the tv show will make more sense in many way. Abigail show up in the movies before showing up in the tv series.

[SprinkL3]

Originally Posted by Buffy01

Okay that is understandable and awesome.

I hope you are feeling better, Buffy!

[Buffy01]

Originally Posted by SprinkL3

I hope you are feeling better, Buffy!

Eventually I will get better.

[SprinkL3]

Buffy

Indeed, you will feel better. Hang in there.

[Buffy01]

Originally Posted by SprinkL3

:sadhug: Buffy :hug:

Indeed, you will feel better. Hang in there.

That what I keep telling myself everyday.

[jai-jai]

Originally Posted by SprinkL3

Throughout this entire pandemic, I've had nonstop intrusive thoughts, flashbacks, and nightmares about past traumatic events. I've also dissociated more.

My T suggested for me to use a "safety list." It's like the 5 things list, but simpler. If you can't smell due to an illness, it might be tough to use the 5 senses. Also, for some people with certain physiological disabilities and mobility issues, suggesting the 5 senses might trigger more depression or feelings of incompleteness. Because my therapist is aware of my physiological limitations, she instead suggested a more inclusive approach with me - to create my own safety list. She said it could be a safety list about anything - either within reach or something I am thinking about.

For example, my safety list looks something like this:

1. My Grumpy Care Bear is a safety object for me.
2. My apartment is safe.
3. Where I live is relatively safe.
4. My T is safe.
5. The healthy foods I eat are safe.
6. I have safe friends who validate me.
7. I have safe clothing to wear.
8. I am in a safe space sitting here.

My T had noticed that I was so focused on everything scary, including all of my triggers and even some new triggers from this traumatic pandemic, that she said the safety list would help me balance all of those fears.

That worked for me.

Over time, I would tell my T about a nightmare, a flashback, or an intrusive thought, but I wouldn't spiral down from it. Instead, I got used to using the safety list each time, which helped me to better assess whether something was safe or not, and to assess my surroundings.

Loud noises, for instance, are huge triggers for me. But I learned to tell myself that my laundry machine is safe, doing laundry is safe, laundry makes safe noises, laundry noises can mask the unsafe noises to help me feel safer, and my apartment is relatively safe. I would sometimes get the help of the crisis line while trying to work on my safety list in the middle of the night, when I heard loud noises earlier in the pandemic. There were lots of protests going on, and it was scary to hear.

Maybe these tips might help a little. It doesn't always work, but you can make a list of all your safe coping skills and try certain ones at certain times to figure out what works and when.

I really like this, I will add this to my tool kit. I've been feeling super triggered the last couple days and I'm struggling with feeling safe.

[Buffy01]

Originally Posted by jai-jai

I really like this, I will add this to my tool kit. I've been feeling super triggered the last couple days and I'm struggling with feeling safe. :throb:

Sounds like a great plan.

[SprinkL3]

Originally Posted by jai-jai

I really like this, I will add this to my tool kit. I've been feeling super triggered the last couple days and I'm struggling with feeling safe.

Thank you! It was my T's idea when she suggested something like that to me. I hope it helps!

[modestlychee6463]

I keep getting flashbacks. One was when I got a remark from this one brother of mine that our living room rug looked so dirty, like being treated like dirty you know. I've never forgotten it. ever. I don't think I ever will. I got other flashbacks too. I often have flashbacks in my dreams too. It has reminded me of some ****** part of my adult life. I wish I could just erase it all. What's the use of remembering things like this when the pain just won't go away? seeing mother with the shampooer today was a real trigger for me. sorry to say.

[Buffy01]

Originally Posted by modestlychee6463

I keep getting flashbacks. One was when I got a remark from this one brother of mine that our living room rug looked so dirty, like being treated like dirty you know. I've never forgotten it. ever. I don't think I ever will. I got other flashbacks too. I often have flashbacks in my dreams too. It has reminded me of some ****** part of my adult life. I wish I could just erase it all. What's the use of remembering things like this when the pain just won't go away? seeing mother with the shampooer today was a real trigger for me. sorry to say.

I hear you. I hated when the flashback come in to my dreams.