Many people with PTSD struggle in coping with flashbacks and dissociation. These symptoms can be unpredictable and difficult to manage. However, there are some things you can do to better manage these symptoms of PTSD.
- Sound: Turn on loud music
- Loud, jarring music will be hard to ignore. And as a result, your attention will be directed to that noise, bringing you into the present moment.
- Touch: Grip a piece of ice
If you notice that you are slipping into a flashback or a dissociative state, hold onto a piece of ice. It will be difficult to direct your attention away from the extreme coldness of the ice, forcing you to stay in touch with the present moment.
- Smell: Sniff some strong peppermint
When you smell something strong, it is very hard to focus on anything else. In this way, smelling peppermint can bring you into the present moment, slowing down or stopping altogether a flashback or an episode of dissociation.
- Taste: Bite into a lemon
The sourness of a lemon and the strong sensation it produces in your mouth when you bite into it can force you to stay in the present moment.
- Sight: Take an inventory of everything around you
Connect with the present moment by listing everything around you. Identify all the colors you see. Count all the pieces of furniture around you. List off all the noises you hear. Taking an inventory of your immediate environment can directly connect you with the present moment.
Before you speak, ask yourself: Is it kind, is it true, is it necessary, does it improve upon the silence?
ADVICE FOR PEOPLE WHO ARE NOT HAVING A GOOD DAY:
- wait until it gets dark and make tea or coffee or hot chocolate, or if it’s too hot outside make yourself a healthy smoothie with your favorite things in it at any point during the day
- put on your favorite underwear, it helps, trust me, it’s an old family secret (i’m not kidding)
- if you have a pet, play the “how many things can i stick on you until you move or get mad” game (bonus points if they fall asleep, extra bonus points if a family member sees you and tells you to quit it, extra double ultra points if they join in)
- rip a peice of paper into as many little pieces as you can
- go to animeseason.com and click “random anime” until you see one that looks completely ridiculous (or actually good) and watch the first episode. repeat if it sucked or if you get bored halfway through
- spend at least an hour making a music playlist for how you feel right now and save it for now or when you feel a bad mood rise again
- curl up in bed and cover yourself with blankets and pillows and put in music and just lay there for a while (sleeping is also good)
- eat everything
- drink lots of water
- it’s okay bad moods don’t last forever!!!!!! i promise!!! you will be yourself soon and there are people who love you very much, don’t be afraid to reach out to them
- you are lovely
- eat lots of bananas
vry sweet but also there are some people who are suffering with these ‘bad moods’ that ARE them ‘being themselves’ and its not going to pass, and thats okay too, we can do as much as we can to cope
- Don’t tone police. It is NOT your right to dictate how someone should react to their oppression.
- Don’t demand a detailed explanation. You’re basically asking the person to justify their call out. It’s exhausting, many resources are available, and often this is just a way to try and derail, start an argument, or discredit the other person.
- Don’t get defensive. A call out is not all about you as a person.
- Don’t take it personally. Calling out is not a personal attack. If someone calls you out, they’re trying to teach you something. Calling out is a way for people to educate others on how systems of oppression operate on a day to day, individual level.
- Don’t attack the person who’s calling you out. That’s just fucked up.
- Don’t assume the person calling you out is just “looking to get offended”. Nobody enjoys calling other people out. To call someone out, people often have to mentally prepare for serious repercussions. Calling someone out might mean starting an argument, during which many people will side with the oppressor by default (especially if you’re privileged over the person calling you out).
- Understand that being oppressive is not the same as being offensive or hurting feelings. The damage you’re perpetuating is part of a larger system of oppression.
- Realize that your intent is irrelevant when it comes to whether you were oppressive or not.
- Recognize the power dynamics that are in place between you and the person calling you out.
- Understand intersectionality. IE: Just because you are oppressed by classism, doesn’t mean you lack male privilege.
- Know that being privileged means being oppressive, but you can work to reduce the ways that you are oppressive.
- Genuinely apologize.
- Work on oppression reduction and being the best ally you can be. The point of calling you out is to draw your attention to how you’re being oppressive, so that you can work to change it. If you made an oppressive joke, there’s probably oppressive thoughts in place (conscious or not) that led you to think the joke was appropriate. Everyone has to unlearn the oppressive things they’ve absorbed from an oppressive society. We are all taught ways to keep marginalized people in their place, but the good thing is that we can identify these things in ourselves and change. And then we can start working on dismantling the kyriarchy, yeah!