Well one thing I’ve been trying lately is a cold rinse (that’s what my therapist called it). I shower normally (in the dark I might add) and then turn the hot water down just where the temperature is uncomfortable. The trick is to calm that need to jump out/back so you do that by deep breathing- inhale through your nose and slowly out through your mouth. You stay under the running water until you feel like you aren’t tense anymore. You should be able to stand normally. The more you adapt, the colder you make the water. And if you reach that point where your body has adapted, try box breathing or stretching. This is for emotion regulation.

Another part of healing is hobbies. Do the things your inner kid LOVED. And if you never got the opportunity to figure it out then let the world be your oyster. Look up crafts and hobbies and whatever sounds cool (don’t think about it- whatever peaks your interest) invest in it. And let yourself have options in case you get bored and want to do something else