- shut down all my senses by closing my eyes and lying down for at least 10min like i’m in some sort of isolation tank. it’s super under-stimulating tho so depending on what overwhelmed me it won’t work
- shower, warm then cold. i like the transition / ritual, it’s simpler than a workout and almost just as effective
- try to solve someone else’s problem (if they’re okay with it) to regain some sense of control
- watch what sb else is doing to regain perspective, especially kids, dogs, birds doing their thing. sometimes i just look out the window, my view is interesting
I journal a lot. So I journal on the topic however long I need to - days, weeks whatever. When I feel like I expressed everything I go back and review my writings and create some kind of diagram. Then I analyze it and find patterns and relationships and conflicts etc, and then I figure out what my unmet need is/ I usually write it out somewhere and start trying to achieve it. I also practice self care in the interim - decrease my responsibilities, journal lol, talk to people about it, do things that give me flow, make sure I get enough sleep, eat well, exercise.
I wish I had my shit together that well
My shit was so not together that I had to come up with my own framework of managing my shit. If you reach your bottom I suspect you’ll do the same.
That’s a really structured approach!
The diagram you refer to - is that grouping (or even graphing) your journal notes?
Pretty much - groupings, relationships (I mostly think in relationships), models, whatever the data tells me it is - sometimes it’s cause and effect, mindmap, an analogy that I literally draw out and label, flow chart, hierarchy, model whatever. The most helpful ones I save elsewhere and add to it from future journals.
As I write I circle emotions. I underline keywords, I highlight examples. Then when I’m ready I go back and piece them together.
bad and dangerous coping mechanism
I smoke. It is horrible, though it helps a lot when there is no space or time to cope with it without any other tool at hand
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Alprazolam, isolation, talk to wife, not necessarily in that order.
Go to bed and sleep. Always resets me.
Just push through the moment and eait for it to pass. Luckily nothing is permanent, so it will always pass. Just gotta push through it, step by step, minute by minute.
Sensory deprivation. Dark, quiet room. Sometimes a body temperature bath in the dark.
I leave.
