Coping with Episodes and Flashbacks at Work or School

For me it sometimes helps to name 5 things you can see, 4 things you can touch, three things you can hear, two things you can smell and one thing you can taste. You can do it quietly in your head. It usually grounds me enough that after a few deep purposeful breaths I can carry on.

If I can I try to take a break outside or to the bathroom and I start grounding myself. I look for things I know makes me understand where I am. I touch the wall or the ground and find a picture or tree and listen to people talking or cars driving by to remind me that I am safe where I am.