Triggers and Panic Episodes

Tip: Have a non-verbal cue that you can give someone you love when you're in need of help. For instance, my husband or teenager and I might formulate a plan where if I tap their arm a few times, it means I need help. They can then guide me through the process of using some of these suggestions. Some people will clasp their necklace or bracelet as a sign of needing immediate emotional help. This doesn't work for me because I fidget so much that my loved one would think I'm constantly needing emotional support! So choose something that works best for you. 

Tool #1: Name the colors. What color are your pants? Shoes? Shirt? Things around the room? (This works best if you can have a safe person ask you these questions who understands what you need.) Another variation is to find as many blue things as you can…green things, yellow things etc. 

This one works great when kids need to be regulated too! 

Tool #2: Count backwards from 100 by 2’s, or 5’s, or 7’s. I personally have to do an easy one because numbers like 7's require too much thinking. When the brain is in panic mode, it's in emotional mode. Figuring out complicated things is too hard. So pick a simple one. 

Tools #3: Focus on something visually pleasing. Identify and say out loud what it is that is visually pleasing to you about it.

Tool #4: Jumping jacks, shake, or dance. Let your nervous system release it. Get your heart rate up & BREATHE.

Tools #5: Go for a walk and find colors while you’re walking. Walking and rocking are both very regulating for the nervous system.

Tool #6: 3-3-3 method. Identify 3 things you see and what you like about them. 3 things you can smell. 3 things you can hear. 3 things you can feel. Move 3 body parts. Taste 3 different things. 

Tool for kids: Ask "how many candles am I holding up?" while you're holding up a few fingers. Then tell them "now blow them out." Make it fun, have them pop back up a few times, and the child's tears will soon be giggles.

Breathing: There are some great tools that involve deep breathing that you can look up. I used the above tools first and then worked on breathing. They worked better for me once I was somewhat regulated. I needed to get the logical brain online before I could work on breathing.

I hope these are helpful! If you found these useful, drop me a message on one of my social media channels. I love hearing that my resources are helping people!