Strategies for reducing internal meltdowns?

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Another idea. Long ago I tried this Chinese herbal tea called Essence of Tienchi Flower. It was plesant tasting & had a strange calming effect, no-drowsy. Others tried it reported the same. I see it's for sale on-line rather cheap too, but you must use the flowers! It sooths the nerves & takes the gut wrenching away. A cup or two at meltdown can help. Best.

I like and use all of the great ideas posted above ! !

Additionally, when my mind is sufficiently clear to do so, I like to make a game of thinking of 3 different ways to reframe whatever is troubling me. This exercise causes me to realize that there is more that one way to experience something. I like to make at least one of the reframings into something ridiculously funny. It can help to lighten my spirits and not take myself quite so seriously.

I sometimes find that I actually like one of the reframings better; adopting it greatly lessens recurrence. I usually find that one view of things is as good as another. In the immortal words of Lily Tomlin: "What is reality except a collective hunch?"

But without regard to whether I choose to adopt an alternative framing, the exercise is enough of a distraction to help break the mental ruminations.