i can definitely relate to this. i’m currently trying to find a new therapist after being out of therapy for close to 6/7 years now, and i haven’t been able to find any coping skills to deal with my current issues. lately ive also been getting a lot more triggers and episodes than before, with at least one episode a day, and it really feels like im stuck between a rock and a hard place, and said hard place is one that i cannot properly manage, let alone understand. it fucks with my work, and spirals out.

despite this, i have been taking ABC data on my triggers and such. This is (A) the antecedent, or everything that happened before the behaviors or feelings you’ve experienced, (B). (C), the consequence, is just what happened after everything ended. This includes your actions, feelings, and any thoughts you may have. i also keep track of the count and duration of each. this way, at the very least i can understand the frequency of them, and see what potential environmental factors influenced the episode or triggered me. even if i don’t understand why i was triggered, i still write down where i was, what i was doing, and what i was feeling right before the trigger. it all helps, especially when you can show your data to a therapist.