I’ll share a couple:
4 7 8 breathing (seconds/breath for 5 mins)
**ears underwater **
in bathtub for as long as you can luxuriate
music/audio at slower speed?
bwtween 0.6 and 0.9
Let’s hear em. I might want to do a series for various conditions or states so stay tuned and lets crowd-source this shit, enough of the “read my new/old 400pg tome for an introduction”. 🤮 Distill
5-4-3-2-1 grounding exercise
Identify:
if one of these just ramps up the anxiety, skip that sense and do the others. trying to pick 5 things i can see is. …not useful. …in a panic attack. but closing my eyes and doing the others does help. it took a very long time before someone suggested skipping sight to me, so i share the insight whenever this method is suggested.