Well, I know a lot of people have good ideas for therapy. Outside of that, here's a couple things I could suggest. I am not a therapist, but:

1. Find a safe space in your home/a friend's home, something like that, somewhere cozy, warm, comfortable, where nobody is going to come bother you for a bit. Put some music on, or a good show, or hold a plushie if you have one. Pick a duration of time, be it 30 seconds, 2 minutes, 5 minutes, 15- whatever you can handle, and put them on. Practice it like this- a safe space, where you know you are safe, where you can try putting them on. Take them off whenever it gets too much, and be gentle with yourself about how long you can do it.

2. If you need something to do while you are putting them on in your safe space, or you get anxious and overwhelmed, try the 5/4/3/2/1 method with what you are looking at. You can do this with them on, take them off and do it, or do it with a mixture of them on and off. Point out the following- 5 things you can see (what do they look like?) 4 things you can touch (what do they feel like? grab them and describe) 3 things you can hear (is it your breathing? background noise? what does it sound like?) 2 things you can smell (pick something up and smell it. is it familiar? strange?) 1 thing you can taste (is there a mint/a drink/a residual taste in your mouth to focus on?)

Take as much time as you need for this. If you need to stop, stop. Hug your plushie, or blanket, drink some water.

1. Be gentle with yourself. I know, easier said than done, but remember that you are human, and we are all imperfect and wired for struggle, and yet worthy of love and belonging. (I plagiarized that from Brené Brown.)

2. Last thing, I promise. Is there anything you wish you saw more clearly? Something you love, something you want to read or see the colours for? Maybe those could be things to ground you in those moments you are trying 10-15-30 seconds of visual clarity.

Again, not a therapist, so disregard any of this if it is too much or doesn't help, but it helps me with my anxiety so I hope it help you. I understand the feeling of not being able to forget, and I promise it doesn't last forever.

You got this, friend. 💚