Reply To: PSTEC for suicidality & bipolar
Jen, try this….
First, the moment you go into this kind of thinking, it scares you some level and you are in a hypnotic trance. That trance just draws more and more energy to it.
The first thing to do is to break the trance. There are two methods. One is meditation. It allows you to see the thoughts and be detached from them. But that's not the one I would recommend first.
There is a brilliant technique called FasterEFT and there are 1,500 videos on youtube for you to explore. It will break the trance and is the opposite of hypnosis…and when you do it other thoughts or memories may come up. You can clear all of them to the point of their origin. Even better, see a practioner as you may have a abreaction (tears, wailing, ect) and they can guide you though it. It removes depression, anxiety, ptsd, bi-polar, ect. You'll probably not need more than a handful of sessions. In my opinion, it's superior to EMDR.
Next, you may want to get some pictures of yourself and put them into chronological order. Before you go to sleep, start to cultivate a feeling of loving-kindness, if you have to draw it from someone you love more than yourself, use that feeling. And then work through the pictures giving loving-kindness to yourself chronologically, feeling for yourself, compassion kindness, generosity, appreciation and accepting yourself as you are in in the time and place you now inhabit. When you look at those pictures treat yourself as if you were your own best friend or a lovable new born baby. Do this last thing at night and first thing in the morning. At least for three weeks. You'll feel different after a few days but three weeks will cement it in.
Add 10 or 15 minutes of meditation too as it will allow you to detach from your thoughts and catch you habitual thought patterns.
Then, over a hot beverage, get a piece of paper and picking on a thought strand, start to write all the negatives ideas that stem from it. Then get another piece of paper and write the complete opposite, what you would like to occur. Make it positive and present tense. Use the first person (some also use second person). Repeat these first thing in the morning and last thing at night. You can also record them onto your phone and even play a instrumental music track in the background and then transfer them onto an mp3 player. Play this over night and let it sink into the subconscious whilst you sleep.
Lastly, you can use “Havening Technique” (again youtube it), which occurs during the deepest and most relaxing parts of the sleep cycle.
Two other aspects, try 'Time Restricted Eating' by Rhonda Patrick which will get your bodily systems in line, including your sleep cycle.
The other aspect is supplementation: Magnesium is essential as it is depleted via stress, booze, caffiene and it's lack is one of the leading causes of depression, anxiety, ect. B3 (full flush niacin) is another that is essential. Start small as it will make you flush. They work as part of the b vitamin family, so a b complex is excellent.
And lastly a gratitude journal and happy memories one too.
All the above remove wounds (traumas), calm the nervous system, change the way you feel and think about yourself.