posting this for no reason in particular
ice pack on the chest/neck works best for me when I'm spiraling/panicking. it reduces the physiological symptoms (lowers the heart rate, slows breathing), and gives me a sensory stimulus to focus on.
these techniques won't take you back to baseline, but they can be the difference between a meltdown/crisis and regaining the ability to think, remember other coping skills, and safely make it to the next moment.
this image is from "The Neurodivergent Friendly Workbook of DBT Skills" by Sonny Jane Wise. a pdf of the full book is available in the link below. there's a whole section on distress tolerance.
https://static1.squarespace.com/static/635a1360b5d4b729bdb834f2/t/63d80a77dccd32294cad27d6/1675102845455/DBT+Neurodivergent+Friendly.pdf
#anxiety #DistressTolerance #PanicAttack #ptsd #autism #neurodivergent #DBTskills
