I will keep adding more in this thread. Attaching some helpful tools to manage active trauma triggers, panic attacks and symptoms of heightened anxiety and even thoughts of self harm. #MeTooIndia #MentalHealthIndia
If you're having nightmares or having immense trouble to fall asleep because you feel activated by triggers, try a body scan exercise to active relax your muscles. Something like this:
If you're having active panic attacks, label each thing in an audible volume. Label it - light, sofa, carpet etc. The brain registers visual stimuli faster and an active understanding of your surrounding can help in feeling safe, in that moment.
Dialectical Behavioural therapy which is commonly used with trauma survivors has a wonderful exercise for when you feel activated and triggered. It's called 5 senses. Here: 
When you find yourself backtracking, talking to yourself with punishing language, language that implies internalised guilt, shame and anger directed towards self, try to reflect on which part of your mind is more active right now.
If you're having thoughts of self harm,try to find something more tactical that will activate different senses as well. Clench an ice cube in your fist, keep a hair tie on the wrist and snap it for a number of times, use your finger to draw something in the area you can't to harm
Find a grounding object that gives you a sense of soothing - an essential oil, a soft fabric, a bracelet. Any object that you can attach a meaning of soothing and safety. Keep it with you, always. Create a connection between the emotion and the object.
Mindful breathing - count to 3 when you inhale, count to 8 when you exhale. Always remember that your count should be higher when you exhale. Always exhale slowly and do this at least 10 times at a stretch.
Colouring books and art are a great method for self soothing and self care. It can reduce levels of stress experienced biologically and it stimulated the brain in the most helpful ways.
Try to recognise where a feeling response starts in your body. For eg, if my stomach churns before an interview, I know that's where anxiety lives in my body. My face gets very warm when I'm angry, so that's where anger is activated. Feeling responses happen first in the body.
Once you're able to gradually understand the way your mental and physical health are communicating with you, it becomes easier to nip distress in the bud. With practice, always. Pay attention to your body, notice changes. Also, self compassion is essential.
