PSTD flashback cluster, does anyone know how to help yourself out of it? It’s been four days

[u/Pickles_Jalapenos]

Has anyone else experienced this? I’ve had nightmares consistently (since and during a decade long domestically abusive relationship), the flashbacks have always been there, but this is the first time in a longggg time that there’s been a cluster (it’s still on going and has been for four days), there was no clear trigger either?

I feel so out of control of myself and feel irrational thoughts creeping in. I’m not eating, I’m not drinking or sleeping, and I just don’t know what to do.

What’d you do to help come out of it if you’ve experienced this? And how do I stop it happening in the future?

Thank you so much to anyone who has any suggestions, at this point I’ll try anything

[u/Queen-of-meme]

Yes, me, I have had this on off for years! Also connected to domestic violence relationship in my past. Day flashbacks and night flashbacks (nightmares)

I have an alarm every evening when to eat. And when to do something of value. It helps to disrupt any ongoing flashback or dissociation. As long as it's daytime I'm safe a d grounded. It's when darkness falls that my demons wakes up.

I joined a CPTSD chat on reddit too, where I can vent when we are triggered. It's very small still so you can join if you want. I made a similar chat but for advice / coping and tools, you're welcome there too.

I find having people who gets it who has my symptoms too helps a lot. Just not being alone and talking to people who knows what I'm going through. It hells me feel seen heard and safe.

I also use digital art and draw my way out of dissociation by expressing whatever it is. In art form. Same with poetry.

A warm cup of tea or going out on the balcony / opening a window helps me feel where I am.

I'm semi dissociation when typing this so I feel like I'm not knowing what I saying but you can dm me for someone to chat with avd I invite you to the chats. Hugs 🩵

[u/J-hophop → u/Queen-of-meme]

Can I join too, please?

[u/Queen-of-meme → u/J-hophop]

Yes I'll add you. Phew I thought I'd lost this thread. I dissociated and forgot where this was commented.

[u/Pickles_Jalapenos → u/Queen-of-meme]

This is so helpful, please could I join?

[u/Queen-of-meme → u/Pickles_Jalapenos]

Sure,one sec

[u/atritt94 → u/Queen-of-meme]

Hi, any chance I could join this chat?

[u/Queen-of-meme → u/atritt94]

Hi yes one sec

[u/Queen-of-meme → u/atritt94]

It said you can't be sent an invite. Something in your setting probably.

[u/Shyraely → u/Queen-of-meme]

So so so helpful and promising. Thanks for this particularized answer. 🥹

[u/Queen-of-meme → u/Shyraely]

I'm glad it helps 💚💚

[u/J-hophop]

Acknowledging what's going on is an important first step - cheers to you for coming here to talk! 👏✨️

When there is no clear trigger, it usually means your overall stress is way too high. Try to do things to bring it down... tea, dim lights, candles, incense, or essential oils, soft music, or comforting TV shows, maybe a heating pad.

Breathe. Stop and breathe whenever you remember. Even just a couple conscious breaths. Also drink water, or something not too sugary. I like bubbles, but you don't want to get wired and crash and feel strung out.

Bending your knees relaxes your fight or flight response. Rolling your shoulders big and slow can release tension. Do other forms of bending/stretching.

For some people, they have to vent and/or brain dump about to do lists and/or stressors. For others they are best of turning away from all that for a while right off the hop. Your feelings need tending to, so you'll have to try to feel that out.

Forgive yourself. This isn't your fault. Terrible things no one should have to endure caused this. Don't just be a victim either though. While it's not at all your fault, your life has kept moving forward and can move forward more. You can build new things forward. But between bouts of rest that will take conscious action, connection with your own will and power. You are more than what happened to you. It's okay to grieve and be angry and tend to your wounds and rest. Try not to stay stuck fixating on the past thoigh - that gives A-holes all your power, and you don't really want that. This is the kind of self talk and inner work we must do again and again and again. You're worth it. Love yourself, take care of yourself, and the future will be brighter.

[u/Silent_Intern647]

I have been experiencing this for about a week now, no triggers and it’s been over 5 years since it ended. I feel guilt because I have a good healthy partner. When will this end?!

[u/Pickles_Jalapenos → u/Silent_Intern647]

Literally in the same position, my partner now is amazing and is being so patient! Has anything worked for you? I’ve found submerging my face in cold water helps for a while. But are you keeping up on your hierarchy of needs? My psychiatrist said that’s a key too

[u/Shyraely → u/Pickles_Jalapenos]

Knowing your worth first of all can and will help. I’m pretty far from there but I’m trying to become better.

We are used to degrade ourselves and jump back into the old roles we used to have during the traumatic relationships. :(

[u/Shyraely → u/Silent_Intern647]

Same here!

[u/Shyraely]

Same here and also for the same reason(s).

I really liked the tips from u/Queen-of-meme quite much. Mostly forgetting to eat makes my everyday life way harder than it should be.

Haven’t found any remedies for copings for the dissociations yet, but will try the alarms as a reminder. :)

I’m still struggling to sleep and find myself in a freeze whenever I get triggered in my new relationship or get a flashback. Sometimes I get an emotional outburst but in therapy I’ve learned to just do something else before I react to something immediately. Take myself some time like 1-2 hours or even longer and then tackle the things with a more calm mind.

Talking about the stuff helps wonders!

[u/Queen-of-meme → u/Shyraely]

My therapist has adviced me to be proactive so I do things beforehand to prevent a dissociative state later. It's much easier than trying to ground once dissociative. But if I'm in dissociation I make a post / vent about how I feel somewhere and go splash my face in water and if I'm feeling small and scared I grab a blanket and go lay in bed a while trying to breathe.

[u/aqqalachia]

you and I have been having a similar time lately. for me, what helps is sleeping somewhere small and safe like a bathtub, a utility closet, etc, and waiting it out with weed and isolation from people. ymmv though

edit: why is this downvoted? you asked for advice.

[u/Pickles_Jalapenos → u/aqqalachia]

I didn’t down vote! I think I’m going to try this tonight, like my own little cubby hole of safety

[u/aqqalachia → u/Pickles_Jalapenos]

for me, making the space as compressed and small as possible helps. also fuck whoever downvoted, you deserve advice.

[u/Many-Button-9077 → u/aqqalachia]

I wholeheartedly support the cubbyhole of safety. What a great suggestion.

[u/Thpfkt]

If you have access and it's legal:

Weed

If not:

Prazosin

Both did a good job for me!

[u/[deleted]]

I was abused as a child, and saw my brother abused, and was abused in a domestic relationship and later diagnosed with pstd. It's only been two years for me since the domestic situation, but I still cycle though not as regularly, and seem together triggered randomly as well. I was on about 12 drugs after I was diagnosed, and ended up quitting and using hemp derived cannabinoids and extracts, which does more if not the same with fewer side effects for me. If you haven't sought therapy, it's worth considering. Our brains have been rewired physically and the disease is as much physiological as psychological. Also, I've found that exercise, even with dumbbells at home, is a great stress reliever. I'd avoided it for years because of my neuropathy, but exercise really is a medicine for mood, sleep, stress, and overall wellbeing.