Positive Coping Strategies

That was great writing. Thank you for sharing. Those tips are so important. I’m working on all of them. Humor is the one thing sometimes lacking. I need to remember to laugh and smile more.

@judijudimahoney these are all excellent grounding skills. As a retired behavioral health first responder, with a history of trauma and panic attacks myself, I would recommend you Google “ 4- square” breathing. This is easy to practice and can be done anywhere when you notice the symptoms of a panic response coming on. When we feel distressed, we stop breathing adequately and build up excess carbon monoxide. The mindful breathing is not only mentally grounding, but also restores oxygen balance and slows the increased heart rate that feels so scary! This 4-square breathing is taught to Navy Seals and I learned it years ago studying Isshinryu karate. It works! Hope this helps.

This is a list that I'm sure I will find useful. What I have depended upon most so far is fiction. I've always loved reading fiction and I write/self-publish, too. I find I can be really stressed out, feeling breathless and as if my heart is racing, but if I can sit down for at minimum 15 minutes or so and lose myself in a fictional world, I get back to normal. I know that might not work for people who don't enjoy reading, but for me, it's like a mini-vacation. I'm fortunate in that my husband goes to bed early, which gives me an hour or so to read before I lie down. And I work it in as much as I can during the day, too.

@judimahoney These coping strategies are truly wonderful. You are so right that when a person writes these, by hand, into hard copy it is even more calming and grounding. I have done the same and the carry the card (I usually write these on index cards) with me so I can read them as needed.

Asking for help is a huge coping skill. Did you hear back from your siblings?

Thank you! I just printed out your note. I knew this stuff, but having someone in the same place remind me is so helpful!

Yes, I did and one of my sisters even made a long drive to come see us. 🙂
Thanks.

I forgot to mention that 4-square breathing is also called Box Breathing.

Thank so much for the list.
I would also add in the “Be Kind to Yourself category”:
Nutrition - eat beautiful, healthy food. Colorful vegetables, grilled proteins. Have at least one vase of fresh flowers 🌺 in your house each week. Reduce or eliminate alcohol from your diet - (I am doing a dry January and am experiencing unexpected benefits - I am more patient with my Mom, I don’t feel the urge to lash out at her.).

Here are the fresh flowers in my house for this week!

@naturegirl5 - I really like your suggestion of carrying around index cards. It’s very grounding to read the coping strategies out loud throughout the day.