CAR / ROAD TRIPS
For some strange reason, it is super common for people to get activated in automobiles.
This is unfortunate because this small, enclosed space offers little opportunity to change location.
With some advance planning, though, I can reduce the chances of dysregulation happening in the car
and more effectively deal with it if it does happen.
If I am running errands with someone, we can pick out some safe spots in the city in advance and agree to stop at one of them,
if one of us gets activated. (e.g. park, bookstore, library, store parking lot)
If I am going on a road trip with others, I can try to get everyone to agree in advance
to pull over for 10 minutes if someone gets activated.
Stopping for 10 minutes at a rest stop or gas station or a store parking lot can give the triggered person
a little time and space to de-escalate.
I keep some Safety Cue Tools in my car at all times and take some with me whenever I go on a trip (by car or plane).
THINGS I BRING
- Rosewater in a Spray Bottle
I mist my face with it, and it instantly calms me down. - Peppermint Tea Bags
(very calming to smell and a handy liquid-free option) - Music/Songs made for Children
(They contain vocal prosody.) - Music, a Podcast, or Audio Books that everyone will enjoy
(helps to avoid contentious conversations, and music provides rhythm, which is grounding) - Music, Podcasts, and Audio Books that I Like
I have some on my phone that I can listen to privately or share with others. I also have CDs in my car. - Headphones/Earbuds
(in case I am riding with people, who do not share my taste in music, podcasts or audio books) - Snacks
Keeping everyone's blood sugar even helps avoid fights & arguments.
THINGS I DO IF I CAN CHANGE LOCATION
If I or someone else gets activated, and I can change location:
- I stop at the nearest rest stop, gas station or store parking lot and get out of the car for a few minutes
- Burn off some Adrenaline by taking a brisk walk or doing some jumping jacks
- Look All Around & Visually Confirm that there are No Real Threats in my environment
- Smell an Essential Oil (that I know is safe for me) and/or Spritz my face with Rosewater
- Do Havening Touch (hands, arms, face)
- Take 10 Deep Breaths (in count of 3, out count of 6 through slightly pursed lips)
- Do some Tapping
- Call a Neutral Person, who has a soothing voice and a grounding presence and can help me de-escalate
THINGS I DO IF I CANNOT CHANGE LOCATION
If I or someone else gets activated, and I cannot change location, here are some things I can do.
- Change the Topic of the Conversation to a less contentious one (Look at that bird!)
- Look Outside at the Beautiful Scenery
- Listen (with headphones) to my Music, an Audio Book, a Podcast, or an inspirational Speaker
- Get some Safe Social Engagement by listening (with headphones) to a phone or zoom meeting, if one is happening
- Subtle Tapping (Hand, Fingers, or Thymus)
- Bilateral Shoulder/Arm Squeeze
- 10 Quiet Deep Breaths (elongating the out-breath)
- Smell a Peppermint Tea Bag