These also help a lot too. The R.A.I.N. method is: Recognize (realizing your emotion/what is happening) , Allow (acknowledging and accepting your present moment), Investigate (asking yourself questions as to why you're feeling that way or what could have caused it), Non-identification (knowing that you are not defined by your thoughts or emotions).
I love going for walks while listening to music. It always clears my head and makes me feel better.
What do you find helps you?
Thank you for posting this. I have not heard of the RAIN method and will try it.
I get PTSD flashbacks, not quite the same as panic attacks, but equally traumatic.
The frustrating thing is that when the episode is mild, I can take a walk, meditate, or talk myself out of it, but when it is severe, I get too overwhelmed for anything to work.
Lately, for severe attacks, I use Peter Levine's "voo" method - humming "voo" on the out-breath and making the tone as low and sustained as possible. It does drown out the thoughts and creates a vibration in the body that calms it down.
I would love to learn anything else that works for a severe fight or flight state.
I'll have to try that method as well. I have mild PTSD from an incident that happened to me. I'm really affected by certain sounds or if sounds are too loud. I'll have to look into this. Thank you!
The idea is to sound like a foghorn! The only drawback is that I can't do it in front of people or when I wake up in the middle of the night cos of the noise.
Lol. Probably not the same effect when whispered!
Haha unfortunately not!
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