i know this will make me sound old and boring but once i’m home for the night i’m home. i don’t like upsetting my plans even when i don’t have any. yes it’s only 8pm but i spent the whole evening believing i’m not going anywhere, i cannot perceive or be perceived right now, try again later
This is actually a therapy/coping mechanism called TIPP which stands for
Temperature
Intensive Exercise
Paced Breathing
Progressive Muscle relaxation
Basically when you’re getting outside your own body and into your head (panic attacks, depressive episodes, ect.) you can use one of these tips to bring yourself back to reality.
Taking a cold or hot shower or bath can distract you and like OP said sort of “shock” you back into reality (I prefer cold baths or just running cold water over my feet)
Intensive exercise is self explanitory, but if you’re able you need to really go for it, run as fast as you can, do as many push-ups as you can, etc. even if you just run for a minute or do two push ups, intensive exercise will affect your breathing and heart, and help shock you out of what’s going on.
Paced breathing, again, self explanatory but I suggest using either square counting (in for 4 seconds, hold for 4, out for 4) or I personally like in for 4, hold for 7, out for 8. This regulates your breath.
Progressive muscle relaxation is great bc you can do it anywhere, at your desk at work, while driving, at home. One by one contract your muscles as hard as you can and then release. This releases tension and stress you may be holding that you may not know about. I like to start at my feet, curl my toes real hard, let go, then my calves, all the way up to my hands (either ball them into fists or press them together really hard), then up to your shoulders and back where you’re likely holding a lot of tension, and you can even scrunch up your face if you don’t mind looking silly for a second.
All these are great because they’re physical, they reset your body and mind and help you come back to reality and feel your body, let you get out of your head. You can google TIPP therapy for more information.
He explained his reasoning to me when he got home.
1. I would initially think “what the fuck” and be distracted from the anxiety. (Correct.)
2. The cold of the ice would shock my system, bringing me back to the physical world and reality, drawing my focus to the cold in my mouth, and keep my brain away from thinking “I’m panicking, I must be dying.” (Correct.)
3. He assumed I hadn’t drank much water today and wanted to keep me hydrated. (Triple correct.)
I was just about to spiral into a bad panic attack, and my boyfriend goes “Stick an ice cube in your mouth.” I’m not really sure where he got the idea, and I kinda laughed at it because I didn’t see how it would help, but he was insistent. So I did it.
