This is probably bad advice, but Assuming like me there is no way to actual escape venue you can take that won’t cause less pain uncertainty than the situation you are in, I treat it like being mentally tortured. So survival is Same as anti tortured techniques. Don’t think about future think about surviving another 5 minutes. When its real bad I even go lower like 30 seconds and breathe through it. Think about other stuff like chores, decorating,Learning new skills, shows, etc. Basically anything but your current situation. Realistically you can only keep it up for so long before the cycle restarts but it gets you further. Its a band aid.
This is probably bad advice, but Assuming like me there is no way to actual escape venue you can take that won’t cause less pain uncertainty than the situation you are in, I treat it like being mentally tortured. So survival is Same as anti tortured techniques. Don’t think about future think about surviving another 5 minutes. When its real bad I even go lower like 30 seconds and breathe through it. Think about other stuff like chores, decorating,Learning new skills, shows, etc. Basically anything but your current situation. Realistically you can only keep it up for so long before the cycle restarts but it gets you further. Its a band aid.