Tell me down

[Smileymoon1]

Today I was interviewed by police regarding a historic sexual offence I experienced as a child. Haven’t thought about it in a long time. They questioned me for almost two hours and since the interview I keep having panic attacks and getting really upset. What can I do to help myself calm down? I keep reliving the experience!

Title should say ‘talk me down’

Firstly I’m sorry you’ve had such a difficult day. What do you usually do to relax? My thing is cold water so I do sea swims and if helps me reset my brain and turn off anxious thoughts churning about. Having a shower and switching the dial to cold at the end can have a similar effect and just help shock you out of whatever is taking unpaid space in your brain.

Thank you!
I have tried my favourite comforts. Fave tv programme, fave blanket and glass of wine but keep needing to catch my breath as I feel like I can’t breathe. I wasn’t expecting to feel like this!

Speak to the police about it. They have a duty of care and you definitely need support.

They should be able to offer you specialised counselling.

Focus on your out breath, and try to make it last for a count of 7. Breathe in for 5, hold for a second and then breathe out for 7 again. Repeat this a few times.

@Smileymoon1
I'm so sorry you're undergoing that.

Amongst many other resources,
napac.org.uk/ offer a free, friendly, confidential support line.

And a useful toolkit for coping with flashbacks/painful resurfacing of memories:
napac.org.uk/flashbacks/

I wish you well, go gently on yourself x

*sorry...should have read as napac.org.uk/flashbacks/

Link not working at all! Go to 'Flashbacks and grounding' option from the pulldown menu under 'Survivors'.

Try feeling a bit proud of you op...

Acknowledge your feelings but remind yourself where you are now. If you have memories, imagine fast forwarding to a safe part. If you have images, change them to be safe.

Hope someone’s suggestion has helped a bit OP

Hope you're feeling better now, I just wanted to say well done. You did a brave thing today and one day you will look back and feel really proud of yourself x

That's awful I'm sorry you went through that. Whenever people get triggered by trauma it can bring up all the same negative feelings.

Try and remind yourself of the facts right now. Right now you are safe. You are secure. You are home etc. Focus on feelings that are real now. Think about how the floor feels on your feet, talk yourself through it. Is it hardwood, soft, warm, cold. These will hopefully help to bring you back to the present. Say it put loud if you need to or write it down.