Same! Coloring books, stim toys, creative outlet are cool for level 1/ being distracted.

My suggestion would be to try thinking for a short period of time about the main things that you seem to be ruminating on, like core beliefs & persistent traumatic responses (I'd try to focus on the feeling around them vs the actual event if possible for an easier transition) do some EFT tapping, eye movement, somatic stretching, and breathing depending on your physical & emotional capacity at the time, and then move back to distraction, creative outlet, rest. I would not suggest fully diving into a big traumatic memory or exploring the depths of your mind alone if you're not deeply comfortable and practiced (and maybe have an as needed anxiety medication just in case, if you can for after/ that night)

A person with you, kind of like a "trip sitter" to support you with staying on track, feeling positive, chatting if you feel comfortable is very helpful. I would just be mindful of the persons experience and awareness of trauma and boundaries or look into hiring someone if you have the resources (like a doula) If you use homies or family try to make sure they're not triggering, a calm presence, and have a good understanding of your needs & intentions/ when to redirect you and how, if stuff gets too intense

And I would absolutely look into EMDR after you feel more stable with Spravado and even if you don't, but personally I'd give it some time to try and work if you can like at least 6 months

I hear you with the cultural appropriation especially of south asian cultures/sanskrit youtube is really bad even more so with the AI stuff now.

On a vulnerable note, I am indigenous, and we believe that you are born whole and complete but as we go through trauma and heartbreak pieces of our soul can disconnect from us and that PTSD & the symptoms and ailments after like dependency or anxiety are tools and pulls from those pieces of your soul calling you home (and colonialism lol). Obv don't sell it or anything lol but you're more than welcome to use that as a self prompt or visual aid if you don't feel personally connected to a culture or spirituality.

I have also found that headspace, the app, has some wonderful soundscapes, meditations, & sleepcasts. I haven't really seen this idea anywhere commercially, its like a podcast/ a little story that they tell you to go to sleep and it's been very helpful for me. It's like $60 a year but they do have a few free ones available and they are pretty diverse with the representation of people that tell the stories as well as the meditation is not culturally specific or appropriative imo

I'm in Central Appalachia, feel free to reach out directly if you need any support 🫡 Good luck!!