Mindfulness Technique for Hypervigilance and Emotional Flashbacks

[Denverite]

So this is something I've found immensely helpful in my C-PTSD journey. Many meditation teachers advise you to "be mindful," when for many people, mindfulness can actually increase the severity of some C-PTSD symptoms. I find that my hypervigilance and emotional flashbacks all got worse the more I attended to them. So now I've spent the past few years doing the opposite (sort of) and my symptoms are starting to improve.

Here is what I do:

Since I'm aware of the majority of my triggers and how they were programmed into me, I no longer investigate them when they arise. I simply thank the part of my psyche/brain that's trying to protect me (I use IFS techniques) - and then I attend to something else. If I was doing something like walking or reading, I go back to that activity. If I'm not doing anything in particular, I notice my breathing, the sun, my feet on the ground, or one of the other billion things happening around me.

The important thing is to not fight with your hypervigilance or flashback. You can't win - but you can make it worse by trying to stop it, telling a mental story about it, hating yourself for it, and so on. These add-ons are the optional parts that make it even stickier. Getting triggered/being hypervigilant is always going to engage you, to a degree. We aren't meant to ignore a fight-or-flight activation. The trick though, is to spend what attention you have left on something else. Without fighting, hating, or storifying that part of your psyche. If 80% of your attention is locked into tunnel vision and fear, place that other 20% on the wind against your skin and the soles of your feet. The sound of a person's voice or the color of the buildings around you. After thanking your fear for trying to protect you.

I've spent a few years doing this and my hypervigilance and flashbacks are significantly better. I still get tunnel vision, dissociation, shallow breathing, etc. But the entire thing lasts a few moments or minutes when it used to literally last hours. There are still situations I can't do - but there are also situations I used to not be able to do that now I can!

[AphoticAtramentous]

Many meditation teachers advise you to "be mindful," when for many people, mindfulness can actually increase the severity of some C-PTSD symptoms.

Oh yes, I remember when trying out "mindful" exercises for the first time. The logical part of me has always desired to wrestle with my own thoughts, to address my mind like it's some kind of puzzle to be solved. But in actuality, confronting my distressing thoughts is more like locking myself in a cage with a bear. How on earth am I supposed to win that?

If I was doing something like walking or reading, I go back to that activity. If I'm not doing anything in particular, I notice my breathing, the sun, my feet on the ground, or one of the other billion things happening around me.

My therapist has described these as grounding techniques, and so far they also seem to be the most effective solution personally. The best grounding technique for me is to play Minesweeper on my phone, heh. It's simple, distracting, entertaining - and it scratches that logical part of my brain that wants a puzzle to be solved.

Still though, I find myself uneasy about the prospect of "ignoring" my problems via distraction, but I also can't ignore how effective that solution actually is. I guess there is a time and place for analysing and confronting oneself, and 90% of the time it's not worth doing so - lest we become absolutely exhausted by our constant internal struggles.

Glad these techniques seem to work so well for you!

Regards,
Aphotic.

[NarcKiddo]

My understanding of being mindful is not to concentrate on the flashback or emotion but to concentrate on the here and now, using the grounding techniques of noticing surroundings. I tend to dissociate when at a medical appointment and found I was able to prevent that by observing my surroundings closely. Although dissociation has quite a lot of advantages when undergoing a procedure it is not at all helpful if one needs to be present to answer questions from a medic. So I wanted to be able to stay present.

One step on from that is that once I am able to accept I am here and it is safe I do often then have some brain processing power available to consider the trigger and process it while I am still dealing with the immediate surroundings. This can be more illuminating than considering it later when I have calmed down.

I am still working on what my triggers are and where they come from, so working to notice when I start reacting is key for me at the moment, since I then have a chance to get the situation under control.

Since we are all different we need to find what works for us and I am glad you are sharing that because we can all learn from each other and try new things.

[Denverite]

Awesome, it sounds like we're all on the same page. Redirecting attention via one's surroundings - or Minesweeper  Have you seen a reduction in symptoms since you've started the practice, NarcKiddo & AphoticAtramentous?

[Chart]

Um, thank you for this "idea". It literally blindsided me. I AM working on "ignoring" the narcissists in my life, but I'd never considered doing the same to the incessant "story" running on permanent loop in my head.

Defining more clearly 'mindfulness' really is immensely helpful and useful.

Thanks Denverite, Aphotic, NarcKiddo!!!

[AphoticAtramentous]

Have you seen a reduction in symptoms since you've started the practice, NarcKiddo & AphoticAtramentous?

I believe so... I just wish it was easy to convince/motivate myself to do these self-help practices sometimes!

Regards,
Aphotic.