Meltdowns

PickAChew said:

Mine tend to last hours. They are normally prompted by a sudden change in plans. I start crying, shaking, hyperventilating. 

I'm worried that I will drive people away with this behaviour. And at a time like this (coronavirus) the thought of being abandoned is terrifying.

How do you guys PREVENT meltdowns?

Rather than having meltdowns I have shutdowns (of the locked in variety) and or seizures (of the Psychogenic (stress induced) Non Epileptic Seizure (PNES) variety).

In order to prevent or if not minimise my shutdowns and or seizures, I learnt a gentle and deep pelvic breathing technique where the nose (and mouth) is imagined as being in the centre of the chest, and the lungs are imagined as being in the pelvis (involving the bladder and the bowels), with each inhalation pulling your feet to the floor, and each exhalation rooting your feet into the earth.

It is important to practice and get used to this technique when you are calm and relaxed, before using it during meltdowns. Before going to sleep and upon waking up can be useful for regular practice

If you happen to be walking or running whilst doing the gentle and deep pelvic breathing exercise, imagine also that the earth is a treadmill rolling under your feet ~ with many runners finding it improves their ability beyond just the improved oxygenation and metabolism side of things, remembering that diaphragmatic breathing only provides about 30% or 40% oxygenation, with pelvic breathing providing 100% oxygenation and therefore no suffocation, and much reduced anxiety.

Here is article you may find helpful possibly:

https://www.northatlanticbooks.com/blog/6-essential-heart-centered-breathing-exercises-to-treat-anxiety/

Or a Youtube Yoga option perhaps:

PickAChew said:

Mine tend to last hours. They are normally prompted by a sudden change in plans. I start crying, shaking, hyperventilating. 

I'm worried that I will drive people away with this behaviour. And at a time like this (coronavirus) the thought of being abandoned is terrifying.

How do you guys PREVENT meltdowns?

Rather than having meltdowns I have shutdowns (of the locked in variety) and or seizures (of the Psychogenic (stress induced) Non Epileptic Seizure (PNES) variety).

In order to prevent or if not minimise my shutdowns and or seizures, I learnt a gentle and deep pelvic breathing technique where the nose (and mouth) is imagined as being in the centre of the chest, and the lungs are imagined as being in the pelvis (involving the bladder and the bowels), with each inhalation pulling your feet to the floor, and each exhalation rooting your feet into the earth.

It is important to practice and get used to this technique when you are calm and relaxed, before using it during meltdowns. Before going to sleep and upon waking up can be useful for regular practice

If you happen to be walking or running whilst doing the gentle and deep pelvic breathing exercise, imagine also that the earth is a treadmill rolling under your feet ~ with many runners finding it improves their ability beyond just the improved oxygenation and metabolism side of things, remembering that diaphragmatic breathing only provides about 30% or 40% oxygenation, with pelvic breathing providing 100% oxygenation and therefore no suffocation, and much reduced anxiety.

Here is article you may find helpful possibly:

https://www.northatlanticbooks.com/blog/6-essential-heart-centered-breathing-exercises-to-treat-anxiety/

Or a Youtube Yoga option perhaps: