Thanks for the replies and ideas. I went shopping with a friend but the noise and everything felt strange and intrusive and I just felt really confused and strange (hence the ting amount of lorazepam). Not sure how helpful it was though. I think I need to be with 'safe' people but somewhere secure. I'll have a think. Asking her to do grounding stuff is a good idea and I'll look up some ideas online. I think maybe carrying some playdough and something strong tasting might help as a short term thing an trying to focus on that although tbh mindfulness often doesn't work too well for me in those circumstances.
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