What to do when having a CPTSD recall, flashback or panic attack or addiction urge

Humming
tapping
Moving right to left
smile
affirmations
Breath very slowly

1. Breathe continuously. This will help to calm you down and possibly reduce the physical symptoms of the panic attack.
2. Put your hands on your stomach so it looks like you are pushing out your stomach in, but actually you are pulling it in, which will help to release the tension in your diaphragm.
3. Count backwards from 100 by threes, or try to say a word over and over again without stopping (this may sound silly, but saying “bananas” every time you count can work wonders).
4. Push your hands against a wall and just hold on for a few minutes.