Simply place one hand on your stomach and one on your chest. Breathe with your belly and NOT your chest. When I say that, I mean allow yourself to feel your hand rising and lowering on your belly. You don"t want to breathe with your chest because that can cause more anxiety and tightness in the chest. Start with counting to three.. In.... 1.2.3... out..... 1.2.3... Do this until you can get to at least 10.

Think of the number one thing that brings you peace and happiness. Remember the sound of it, the smell of it, or maybe even the taste of it. Allow yourself to feel that moment again. Remind yourself that your'e allowed to feel happiness, comfort and peace. You deserve it! 

Take those shoes and socks off! Walk outside on the bare concrete or grass. Get yourself in that fresh air and allow your body to be free with nature. Even if it's just for 5 minutes. By grounding it gives our body the earth's natural electric charge that can reduce pain, inflammation and most importantly ANXIETY! I'm not aware of the science on this, I just know this personally helps and works for me. Most importantly it gets me into the fresh air. WE ALL NEED FRESH AIR!!

Grab a pillow and tightly squeeze it against your tummy and chest. Hug it sooo tight. You can even use a stuffed animal if you would find that more comforting. Deep breathing through this all. My personal favorite way to do this is, hug the pillow and slowly rock back and forth. I either tell myself in a sweet soft gentle voice that it's okay, or sshhhh ssshh myself. It helps more than you would think. If you find you don't like that. Take your right arm place it over your left shoulder, and your left arm over your right shoulder. Hug yourself and tell yourself it's okay. You need to hear that from yourself.

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Pick up your phone and call someone you can trust. Someone that will listen to your feelings and that will allow you to express what is going on in that moment. Even if you just cry on the phone with them. You can even express to them through text if you cannot get the words to come out. Tell them that you need them to talk to you on the phone and help pull you out of the episode. Ask them to please tell you it's okay because in that moment we know it really doesn't feel like it. WE need reassurance.

Yoga is super calming and peaceful. If you don't know what yoga is or how to do it, that's totally okay. There are so many helpful YouTube videos on it. I will link my personal favorite on the resources page.

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Try doing a craft or hobby that you enjoy. Drawing, painting, or coloring. You could even try sewing, crocheting or baking something yummy. Studies have shown that people who suffer from PTSD respond really well to painting. I of course was curious and decided to try it, and yes, it worked. Something about it is very soothing and peaceful. I felt like that day I had less episodes. 

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Sing your heart out. Who cares what you sound like. It's a very calming tool that you can use to pull yourself out of an episode. If your'e not able to sing because you're an environment that is not permitting, hum softly, it will do the trick. 

Relax your shoulders, allow them to gently drop down. Sit back in a chair or even lay down when doing this. Relax the eyebrows, hold your jaw softly and not clinching your teeth together. Focus on the muscles in your body relaxing. Let your body have a few moments or even hours of calm. No stiffness no tightness. Just calm. Continue to breathe. You got this!

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Listen to a comfort song, movie, daily affirmations or my personal favorite a podcast. This will allow your mind to be distracted by a comforting voice or song. It will allow our body to feel a sense of calm. I have a list of podcasts, affirmations and music on my resource page.

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Fill up that tub add some bubbles, bubbles make everything better. Turn on some relaxing music. Jazz is my personal favorite. Add some lavender epsom salt if you have it. Just soak in the warm water, deep breathing. Reminding yourself, "I am okay, it will be okay." Tell yourself out loud that "I am okay, I am safe. This will pass."

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Get a tea that is caffeine-free. They make some amazing brands that are specifically for relaxation, I will link them in resources. You can even do peppermint tea. If you aren't able to get a relaxation tea or you don't have peppermint tea, simply take any tea bag and make the tea as you normally would. Drop a peppermint in it and stir it. That will give you peppermint tea. The reason I suggest peppermint tea is because, when we are having an episode our stomachs produce an acid caused from stress which can cause stomach pain and nausea. The peppermint will work with the tea to bring calm to the stomach and relaxation to the body.

Grab a journal if you don't have that anything will work. Paper, napkin, heck even cardboard. Something you can physically right on. Write down your feelings. Write down what is happening in that very moment. Even if it's cuss words and all WRITE IT DOWN! Don't worry about spelling who cares! Get those emotions out on paper! If writing isn't working for you and you cannot get words on paper, just start scribbling. Go crazy on that dang paper! Remember though, deep breathing through ALL of this. You're going to be okay, and most importantly you're safe.

Praying for me personally has helped me tremendously. This might make some people uncomfortable so you're more than welcome to skip past this one. The prayer I pray every time is, "God please help me, fill me with your Holy Spirit. Heal my mind, take the trauma away, remove the flashbacks. Comfort me, I need you. I need peace. Your'e MY peace and my comfort IN Jesus Name I pray Amen!"

This prayer has helped me every time. It brings peace over me and calms me. I pray it does the same for you.

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Reading will do the mind wonders. You can take your thoughts elsewhere and in a more positive direction. You can create your own movie in your mind with the book you are reading. I suggest getting a happy book. Something that is uplifting or something that strikes your interest.

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I know there is a lot of conflict on this topic but it works. People will say that it will rot your brain or it doesn't work. Don't knock it until you try it. Studies have shown that video games can reduce the amount of intrusive thoughts that one might experience due to trauma. I personally play video games every night or two. I have noticed that I will experience less flashbacks after playing, sometimes even none at all. I know it's not the most ideal coping skill. Yes, nature is better than video games. But, if I'm having an episode and I can't mentally handle being out of my house and video games will calm me. I'm going with it. Just limit yourself. Healthy amounts of time.