My Top 10 Tips for Panic Attacks, PTSD, and Meltdowns
The very first thing you need to know, is that you are not alone. Hundreds of us are struggling with our mental health. There is no shame in this, it just means you are human. You should feel proud for seeking help and resources.
If you’d like a more detailed list, please find it here!
I have struggled with CPTSD and anxiety or a number of years, but so often mental illness is not given the same weight that more ‘physical’ conditions are. I am still learning to unlearn the coping mechanisms that I have developed, such as intense self criticism when my mental illnesses flare up. I don’t want to get into the gory details, but I do want to share some resources that I have found useful for anxiety, panic attacks, thought sprials, flashbacks, etc! So, here goes!
A Guide to Neurodivergent Meltdowns - Anyone can have a meltdown. This guide is also helpful for overwhelm, panic attacks and other mental illnesses/neurodiverse conditions, not just ADHD and Autism! This website has lots of other fantastic resources too, so I hope it is of use to you.
Talking to a trusted person - One of the best things you can do is reach out. You can join our very own Communi-tea here! Even if you feel completely isolated and like there is nobody you can talk to, I promise that you are not alone, and that people care about you. I am one of them! Email me at teawithhb@gmail.com if you need free access to our communi-tea discord.
Shakti Mat, Pillow, Weighted Wrap, and Headband - As with many neurodivergent people, reducing or increasing stimulation can help manage meltdowns, and this mat is not only great for chronic/back pain but also helps my mental health! You’ll get 10% off their products with the code BLOSSOM10 and I’ll earn a commission! I cannot recommend this company highly enough and am so grateful they exist.
Practicing Self Compassion - it’s very common to be self critical but I hope that this website has some resources that will help you stop beating yourself up!
Boundaries - Whether it is setting a bedtime for yourself or leaving situations that make you uncomfortable, our environments, relationships, and attitude all impact our mental health.
Kuddly Weighted Blanket - Use BLOSSOM15 for 15% off both their Weighted Blankets variants (4.7 & 7kg).
Sleep Hypnosis and Reducing PTSD Nightmares - If you too struggle with nightmares that interfere with your day, you might like these resources!
EMDR Therapy - Please know that if CBT or other talking therapies have not worked for you, maybe Somatic Therapy, EMDR, or another kind of therapy will! There are many kinds of therapy and not all are easily available easily.
Breathing Exercises - Butterfly Breathing, Bee Breathing, Box Breathing, Alternate Nostril Breathing, I never knew how many things you can help with just breath!!! I have even dedicated an entire podcast episode to breathing here!
Create a Happy Place - This could be a board on Pinterest, a saved album on social media, or an album on your phone of things that make you SMILE! Photos of loved ones, memes that make you chuckle, screenshots of kind texts from friends, cute baby animals, the possibilities are endless!!
Remember you can find even more ideas here!
Please don’t feel disappointed if something on this list doesn’t work for you, you might try it again on another day when it does! Hopefully there is at least one thing that might be a little helpful. Please share this with a friend or on your socials to normalise talking about mental health, you never know who might need help!
