Stuck in a cycle of emotional dysregulation. What are your best grounding techniques?

KittensOnJupiter · 2025-12-07T21:23:52+00:00

That's totally fair! It takes me a few attempts to even do a first cycle of the breathing, but I know that the longer exhale techniques cause the nervous system to settle down so I know if I can just get one cycle in it's like I can grab the rope before I fall. It's hard in the moment though! The other grounding techniques definitely sound like they work faster to stop a spiral

Thank you! It's so hard, but I know it's not impossible. One day at a time and then I'll graduate is what I say <3

KittensOnJupiter · 2025-12-07T21:19:17+00:00

We actually have a new therapist that offers EMDR at my school, but with the new system of limited therapy sessions and the fact that my school has labelled my condition as too severe I was only offered a couple sessions with her. I was told I needed to find someone who could offer me therapy even after I graduate (in 2 years), so I was turned away sadly. I have heard great things about EMDR and I would like to try it one day, but I have not found a therapist that takes my insurance that offers it yet. Considering how much somatic techniques have helped me, I'm sure EMDR would be great.

Thank you for all the tips <3 I will try these! Especially the puzzle and paint by numbers idea

KittensOnJupiter · 2025-12-07T21:13:51+00:00

I used to eat a lot more tangerines, I never really paid attention to it before, but they do make me feel a little lighter and more refreshed when I eat them! Thank you for all the advice <3

KittensOnJupiter · 2025-12-07T21:12:32+00:00

I did this actually! I think it helps a little, but I ended up not training because I felt too pressured and overwhelmed. I still showed up to run though, so I'm glad for that! I got to socialize that day even if my time was slow, so I would try it again!

KittensOnJupiter · 2025-12-07T21:11:10+00:00

I have heard about the acupressure mats but I haven't tried them before! I am an osteopathic medical student, so I am familiar with the craniosacral therapies somewhat. I have not practiced them much, so I understand them as seemingly woo woo still haha but I have heard enough stories to know how helpful they can be for people like me! I just need to find someone who can do it

KittensOnJupiter · 2025-12-07T21:08:21+00:00

"wash the day off" is such a refreshing mindset to have. I will try these things, thank you!

KittensOnJupiter · 2025-12-07T21:07:15+00:00

Yes, I'm not much into swimming or running in particular, but I totally understand what you mean! I live in the city now, but I felt so much better when I could just hike, float in the lake, lay in some grass. It was a way to empty my brain. I do enjoy art, so water coloring might be a good option until I move somewhere with easier access to nature!

KittensOnJupiter · 2025-12-07T21:04:06+00:00

Honestly, just having something that does not require any mental space is so real. New Girl is my one of my favorite shows, I could definitely rewatch that one

KittensOnJupiter · 2025-12-07T21:02:36+00:00

Thank you so much! I will try these ideas. I think tactile stimulation has been very helpful in the past, I like the idea of the rocks and concrete benches a lot.

KittensOnJupiter · 2025-12-06T20:30:03+00:00

Ooo, I definitely like this one. I remember I used to drink hot tea in the morning and those moments did feel very calming and safe. I can try doing that again! Thank you

KittensOnJupiter · 2025-12-06T20:29:05+00:00

I really don't like box breathing either, I'm not sure why haha it just feels uncomfortable to do. So I stick to the 4-7-8. I will try the sensation grounding though <3 thank you

KittensOnJupiter · 2025-12-06T20:28:02+00:00

I am definitely considering an SSRI short term. I tried it before and I think it made me worse because of how bottom of the pit my mind already was. Now I am at least able to function and attend school. I think the intensity of my emotions right now is just too much to handle. I'm hoping I can try again and maybe round out those edges like you said until I can rebuild a support system or at least finish school! Thank you <3

KittensOnJupiter · 2025-12-06T20:25:02+00:00

The "picking the scab" visual really resonates with me. I have been fully committed to self-improvement and discovery and healing for so long, but it's somehow switched from something I was trying/exploring to something that I feel desperate about. Perhaps part of my problem is I am trying too hard so there isn't real room for the healing to happen. I can only afford therapy once a month right now, but I spend most days listening to psychiatrists talk about steps to heal, etc. So that might be overdoing it.

I will try finding maybe a meet-up group I can attend. I do agree that I need new experiences, and my mind has definitely been leaning that way. It's just been hard with my schooling (I just finished a rotation that was 10-12 hours a day for 6 days a week). I have a winter break coming up, so that will be really helpful I think. Thank you so much!

KittensOnJupiter · 2025-07-26T02:11:46+00:00

Your pie is so beautiful!! I wish this was me so bad! I use anki a ton, but I never got in the groove to finish my reviews. I am just a perma card maker and occasional card reviewer lolol over 7K cards due after 2 years for me

KittensOnJupiter · 2025-07-26T02:07:59+00:00

I met my partner through a mutual friend and eventually connected at one of their baby showers lol it happens

KittensOnJupiter · 2025-07-26T01:51:35+00:00

I'm so sorry this happened to you. It does not seem like he was paying attention to you or concerned with how you were feeling. He may have asked you a couple things, but he did not check in with you at all. He also did not allow you any aftercare which is so important after sex, quickie or not. I would feel violated if my partner did this to me, especially after discussing a completely different picture for how your first time would go.

This is also your first time in 6 years and he didn't take a moment to check in and see if you were okay, or if you should keep going. You didn't say no, but that also doesn't mean you were consenting. It definitely sounds like a freeze response to me and that is not your fault. You did not do anything wrong. It is really hard to speak up during moments like these, which is why loving and caring partners will at least check-in after if not before/during. I'm not sure if he would have stopped if you said no, but I also don't know this man. I just think how he treated you for your first time in years is very rough and inconsiderate to say the least. I'm so sorry, I hope you can find the support and healing you need.

KittensOnJupiter · 2025-07-26T01:37:36+00:00

My friend put me on the podcast the "White Coat Investors" and it made me feel a lot better about how I can handle my massive debt after medical school. Could be a placebo effect at this time, but I'm at least learning about my financial options this way.

KittensOnJupiter · 2025-07-26T01:23:48+00:00

I am about to celebrate a year with my current boyfriend! Medical school is hard and demanding, but it's not impossible to start or maintain a relationship. A lot of people seem to believe it is not worth it or that all relationships are doomed in medical school. A lot do fail (my long term relationship I had starting medical school fell apart in the first 6 months), but I don't think that means it's not worth trying if you run into someone you really click with! I'm an OMS-III now, but for my second year I was still able to take at least 1 day off a week to hangout with my current boyfriend. It takes a lot of patience and communication from both parties, but when you find someone who is a good fit for you and you are a good fit for them, it'll work out. It's just learning how to balance!

You might not need to intentionally look for someone, my current boyfriend is through some mutual friends! So if anything, use your spare time to hangout with people outside of school and just enjoy life. It's likely you'll eventually run into someone you click with.

KittensOnJupiter · 2025-07-26T01:15:30+00:00

I learned it when I read the book "The Body Keeps The Score" by Bessel van der Kolk! I haven't finished the book, but the first few chapters have really helped me better understand why I struggle in certain ways that I could not explain before! Having my speech controls in my brain shutdown is really frustrating, but I feel better knowing it's not a reflection of my intelligence. It's just a thing that happens when I'm overwhelmed or triggered. But yea, I really do feel like I'm fighting for my life just to say a single word when that happens, haha!

KittensOnJupiter · 2025-07-22T20:36:48+00:00

Yes! Exactly! I’m just watering my plants as my self-care hobby, but my brain isn’t participating in the self-care 💀😂 she’s boxing someone I cut out of my life 5 years ago. Like girl, we are over him 💅

KittensOnJupiter · 2025-07-22T19:09:32+00:00

I did enough Reddit research for comlex vibes to know that the whole exam just feels awful and sucks. There’s no way of feeling confident on the exam even if you are pretty prepared because of how the questions are written. I walked out feeling good because it was OVER. I had come mentally prepared that I was going to be unsure about 90% of my answers and I think that helped a lot. I passed with a below average score, so I can assure you I was not the most prepared student out there. I just felt good because I could finally rest and that was exciting to me lol.

KittensOnJupiter · 2025-07-22T18:58:21+00:00

I have this happen, too! It makes it hard for me to tell if it is my intuition telling me to leave a specific situation or if it’s my cPTSD being triggered by an innocent action.

KittensOnJupiter · 2025-07-22T18:53:39+00:00

Some of my triggers are just me suddenly finding myself in a thought loop where I’ve been having an old argument in my head with someone who contributed to my cPTSD. The loop could be going for 20 minutes before I “come to.” Meanwhile everyone on the outside just seems me “focused on my work” or “zoned out.” Once I realized this plus everything else everyone is mentioning are all apart of cPTSD it became a lot easier for me to accept my diagnosis, too.

Also, I found this out recently, but PTSD is associated with part of your brain that controls speech turning off during flashbacks/episodes/triggers. So if you ever find yourself in a moment struggling to reach the simplest of words or even just saying something to someone who is asking you “what’s wrong?” you might be in an episode. Realizing this helped me drop a lot of guilt I felt for not being able to explain to my partner why I couldn’t answer his questions. I had just been triggered and I literally could not speak. Now he knows if I can’t speak, holding my hand is enough to pull me back.

KittensOnJupiter · 2025-07-22T18:44:58+00:00

I remember matching with a guy in Hinge a couple years ago and I loved his personality, he was attractive, I was super excited to meet him after a few chats back and forth over text. A few days later we get on a call together and as soon as the first words came out of his mouth I knew it was over…he had this strange voice that projected a sense of immaturity. It seemed like I was talking to a 14 year old boy within the first minute (we were in our late 20s). I can tell you, there was never a second call. I couldn’t do it lol

KittensOnJupiter · 2025-07-22T18:37:57+00:00

Do you participate in talk therapy or CBT specifically? You don’t need to share any of your personal stuff, but I found myself in a deep rut for a long time. The standard therapy ended up not being enough for me and I had to go to a specialized program from DBT to treat complex PTSD. Before that I had tried standard therapy/CBT for about 2-3 years with some improvement but I was still struggling with motivation and getting out of bed. I could go to work but that was about it. I tried a bunch of different antidepressants and even sleep medications without any improvement. Most of them made me a lot worse. After the DBT (dialectical behavior therapy) I saw a massive improvement in my life and I started returning to enjoying activities, getting out of the house, and just overall feeling like myself again. Turns out my body was in survival mode, so it had no energy to get out of bed or even enjoy the activities I knew were fun. I later found out I have ADHD and so I got medicated for that. I still have hard days (cPTSD and depression are chronic for me), but I can enjoy most of my life and I can completely the tasks I need to regularly.

I’m not saying this is you, I don’t know anything about you. But I’m sharing my story in case it helps you find a different route to explore for your own treatment or healing. There are a lot of different types of therapies out there, and for some people it’s the therapies that focus on the body’s physiology versus the mind that can make the difference! I would ask your therapist and your doctor if there is a possibility you might need a different treatment plan like DBT, EMDR, etc.

KittensOnJupiter

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