Venting When does the distress get smaller

[The Great Below]

I did my big tasks and I'm cleaned and sanitized my litter box room and I'm in so much physical nerve and joint pain my body is screaming at me to lay down and I feel so dirty I haven't even changed my clothes in 3 days my skin feels like it's crawling on me my underwear is hurting me my scalp hurts I'm at a point of distress and I wish I had a husband that I was not afraid of seeing me naked it has been over a year since he has seen me naked or slept in the same room as me because I cannot trust him and my physical pain has gotten so much worse and I just wish everything would go away I have to shower and change my clothes and then it's the build up to the car to build it to the car and I don't want to go in the car and I want to go in the car I'm so scared of the car this will be the longest drive away since I drove it home and it's just to Aldi it's 8 minutes I think it's not that bad I need to drive this car but I already have progressing agoraphobia before I crashed my original car to try and die and it hasn't even been 2 weeks No in fact it's been exactly 2 weeks because today is Monday I didn't realize today was Monday because it's a holiday and the kids would have been in school today it has been exactly 2 weeks I'm just having a panic attack I'm just really overwhelmed I need to go take a shower so I can hug my cat before I have to go and do this I don't want to go I don't want to go I just want to go to bed I really just want to go to bed I can't wait to go to bed even know that means I'll be closer to driving the kids to school tomorrow I don't want to do that either but at least I go to therapy immediately after I just I just wish things could be peaceful I just wish I had a partner who could hug me and make me not hurt so much pain and I just wish I could die I really wish you could be over so I don't feel this pain because I feel is pain and I just want to die I wanted to be over I don't get to do that I just need to go shower and get this over with get this suffering over with so I can hug my cat

 

[webb&flow]

dear below; i want to let you know i read your entire message from beginning to end <3<3.

these techniques can help soothe the intense distress you are feeling right now

1. If panic has been triggered then leave the trigger and find somewhere quiet and safer if possible.
Triggers can be anything from sights, sounds, smells, people, places and social situations.

2. Control your breathing.

There is a good chance that your chest and upper body is frozen up, because your body is protecting itself from threats.
Breathing in through your nose and out through mouth for 5 seconds each.
Breathing in through the nose, helps to stretch out inner muscles that are cramped up through stress, and breathing out through the mouth helps relaxation.

3. Distract and move.

Get out of your head and into your body, an example to this is the 5-4-3-2-1 technique.
Works better when you are moving and interacting with your environment but it can be done sitting if you are not able to.

---

1. Find 5 things that you can see and name them out loud
They can be anything interesting or generic.

2. Find 4 things that you can feel
Focus on 4 different sensations and what they feel like - from weight to temperature, to texture etc. It could be a warm blanket, a plushie, some leaves of a plant or cold temperature of door handles. Just allow yourself to feel and experience them all.

3. Focus on 3 things that you can hear
These sounds can be traffic to clock ticking to breeze outside - just be aware of your environment.

4. Find 2 things that you can smell
Find 2 things and focus on what they smell like - from coffee to candle to a highlighter. Take some moments to process and experience these smells.

5. Find 1 thing that you can taste
This could be chocolate or a piece of cheese or any snack - just focus on the flavours.

4. DBT technique - Water TIPP skill (4 steps)

Try splashing some cold water onto your face to help ground you.

1. If that does not work then get a bowl of cold water - take a breath and put your face into the bowl of water for 20-30 seconds or however long you can. This triggers a mammalian diving reflex which helps to reset your nervous system to calm down.

2. If needed, do intense exercise for a short period to burn off some adrenaline.

3. Return to some paced breathing - slow, deep breaths

4. Progressive muscle relaxation
try mindfully tensing all of your muscle groups at once… and then dropping your weight back into the ground or into your chair. As you travel from head to toe engaging all of your muscle groups simultaneously or one area at a time, pay close attention to the sensations in your body.

dear below; after you try some of this, i highly recommend this:

tell yourself, "I need to focus on the present moment right now.​

True generosity to the future is giving all to the present.

—Albert Camus

---

Take a nice long hot shower and let yourself soak in the water and take everything in <3<3

you really really need time to relax right now; it is possible you can have that time right now i swear <3<3 i recommend you take a relaxing shower and then you can write here about how you feel in that new freshened up moment

we are here for you i am wishing you a lovely shower may it soothe thy soul, below
i just came across something potentially helpful for you, fellow forumposter~ ^^

short term “shower” method & how to make showering enjoyable ((….kinda?)

I decided to make this post incase anyone needs it. I have had the same feeling of “gah…this takes so much steps.” MY personal method… Have a sink or such (wash it beforehand IF you care). Run your hair under water and dry. I know it’s not cleaning technically but it works SHORT TERM. IF you...

www.sanctioned-suicide.net

I decided to make this post incase anyone needs it. I have had the same feeling of "gah…this takes so much steps."

MY personal method…
Have a sink or such (wash it beforehand IF you care).
Run your hair under water and dry. I know it's not cleaning technically but it works SHORT TERM.
IF you do have shampoo / conditioner. . . Run your hair under water, use the shampoo / conditioner and rinse your hair.
For your body, Use those no rinse body washes OR pre-moistened bath wipes.

as for making showering enjoyable in some way, shape or sense. . . There are like 2-3 ways I know how
1. Promise yourself a treat of some sort after showering.
2. Gaslight yourself into saying it's a quick shower
3. Listen to music, a show, podcast, etc DURING the shower

If you have thoughts like "But .. But!! It takes so long!! it takes so much steps!" / "What if I don't have any energy." Please use method one. Try thinking of it as "oh, a quick wash for my hair / body." (????)
This has worked for me. . . I can TRY to help ANYONE who replies.

 

[The Great Below]

dear below; i want to let you know i read your entire message from beginning to end <3<3.

these techniques can help soothe the intense distress you are feeling right now



dear below; after you try some of this, i highly recommend this:

tell yourself, "I need to focus on the present moment right now.​

---

Take a nice long hot shower and let yourself soak in the water and take everything in <3<3

you really really need time to relax right now; it is possible you can have that time right now i swear <3<3 i recommend you take a relaxing shower and then you can write here about how you feel in that new freshened up moment

we are here for you i am wishing you a lovely shower may it soothe thy soul, below
i just came across something potentially helpful for you, fellow forumposter~ ^^

short term “shower” method & how to make showering enjoyable ((….kinda?)

I decided to make this post incase anyone needs it. I have had the same feeling of “gah…this takes so much steps.” MY personal method… Have a sink or such (wash it beforehand IF you care). Run your hair under water and dry. I know it’s not cleaning technically but it works SHORT TERM. IF you...

www.sanctioned-suicide.net

Thank you so much for the sweetest post and the attachment from rainwillneverstop! I used the breathing and 5-4-3-2-1 technique and they were both extremely helpful even seeing this and using it after my shower.. Which was a little rough but not the worst shower due to what my doctors are currently saying ismost likely fibromyalgia (to be fully determined ).. But I have made accommodations in my shower to sit on the floor so it's not too distressing so I was able to pace myself and having washed hair and calm skin is a blessing in itself. And.. AND.. It's labor day so Aldi at 6 and was closed by the time I was ready to go at 6:15 lucky for me I thought to check so I didn't even go to the store and my husband didn't make a scene about it.. Blessings

I am greatful for your message thank you for responding to me you wonderful soul