#mindfulrim

Introduction

Hello; I’m Taliesin, and aside from being an avid fan of Skyrim, I’m a certified Sylvotherapist, Forest Guide and Nature Practitioner based in Y Cymru. I also suffer from panic attacks and clinical depression/anxiety.

Telling gamers to ‘touch grass’ is a common insult intended to induce shame, but (aside from the importance of taking a break from the screen and actually going outside to spend time in nature) here’s how you can use Skyrim in a therapeutic way, when you can’t access a forest.

Creating an Atmosphere at Home

Get yourself a diffuser/humidifier, and look for essential oils containing terpenes/terpenoids (such as alpha-pinene, limonene, linalool, myrcene and beta-caryophyllene). These can be found in the following plants: pine trees, lavender, neroli, basil, eucalyptus, marijuana, chamomile and citrus fruits. Terpenes and terpenoids make up a good chunk of a forest’s immune system.

Get yourself some houseplants; ferns, basil, jasmine, lavender, rosemary, etc.

Dim the lights and aim for minimal warm lighting — avoid cold blue lights that will keep you up at night.

If you have panic attacks and anxiety, I find that cool is better than warm; the warmer you are, the more your racing pulse is likely to get worse.

Brew yourself a tea (iced - remember you want to stay cool): have peppermint, chamomile, primrose, matcha or lavender. You could also try CBD drinks or plain cold water.

If you are having a panic attack:

Walk yourself through it. Put your fingers to your pulse and predict what happens next (‘my pulse will soar’/‘my chest will hurt’/‘I’m going to start feeling dizzy’). Catch it early. By predicting your panic attack’s next move, you’re outmanoeuvring it and preventing the symptoms from surprising you.

Remember that you are not in any danger and you are certainly not going to die: panic attack symptoms mimic heart attack symptoms, from pain in the left arm to the overwhelming sense of impending doom. That is what the panic attack does, and it’s fucking ruthless… but it isn’t going to kill you, even though your brain will try to convince you that it is. (Also remember that if you are truly terrified, there is no shame in taking yourself to the hospital)

Keep yourself cool. When your pulse races, your body will heat up from the adrenaline that is being released via the amygdala putting you in fight or flight. It’s your body’s survival mode, believing that there is a threat and thus trying to keep your internal organs warm. You want to aim to activate the parasympathetic nervous system - your rest/digest mode.

For a more gung-ho approach: when adrenaline kicks in, it is a direct response to stress. You can kill or override this adrenaline rush by forcing it to a head; shock yourself with a strong taste/smell, splash your hottest areas with cold water (face/head/back of neck/wrists/back of knees/hands/feet/crotch), utilise a ‘safe pain’ (no SH - use something harmless such as gripping a textured object). The unpleasant/painful stimulus will force the adrenaline rush to a head, speeding up the panic attack. Kill the uncomfortable sensation by swearing profusely, and then you can induce a rush of dopamine instead by rewarding yourself - soothing the safe pain, or smelling/tasting something pleasant, or engaging in a soothing activity. This is how I override panic attacks - it sounds counterintuitive, but if you force yourself to panic quicker and let it run its course, it will be over sooner.

Breathing exercise is a go-to: breathe in for four, hold for two, out for six, hold for two. Repeat this as often as you need to in order to slow your pulse.

Once again, remember that a panic attack is not going to kill you. Avoid googling your symptoms because google will tell you that you are having a heart attack. You’re not. You’re perfectly safe.

If you are not having a PA but still feeling anxious, here are some things you can try in Skyrim if you don’t feel up to going outside:

Avoid fast-travelling: grab your favourite follower(s), and take them for a walk. The walk from Falkreath to Markarth is my favourite, Riften to Ivarstead or from Falkreath to Riverwood.

Stop along the way to admire the forest; see how many different plants you can find, what sounds you can hear, and imagine what smells or tastes you might encounter: how does the freshwater river taste? Can you smell damp earth, pine trees, mushrooms?

Picture how the air feels as you’re walking: is it the cold, crispness of snowy air? A grassy breeze on the tundra? A comforting stillness in the marsh? The damp and fresh air of the woods, or the clean and bracing mountain air?

Visualise the textures of the place you’re walking in; can you feel the velvety moss, the rough tree bark, cool and damp stones, the tickle of long grass, or the crunch of snow?

Download the ‘Campfire’ mod, ‘Seasons of Skyrim’ and ‘CACO’ for the best experiences. Sleep in the wilderness and try to explore the wilds of Skyrim in every weather and season.

Try to name as many trees, plants and fungi as you can.

If you’re artistic, stop in a spot and try to write a poem or draw the landscape.

Go swimming!

Try to find all of the standing stones or shrines - pretend you’re on a pilgrimage.

Pop into a town or city occasionally to sell your ingredients and find some food - reward yourself whenever you enter a city - perhaps you want some new armour, a new weapon, new clothes, a ready cooked meal or a night at an inn.

Try fishing, foraging and hunting.

Don’t concern yourself with quests or levelling up unless you feel like it. Let go of any expectations or the pressure of quests and just go on an adventure around the map.

Go at your own pace.

Enjoy, and safe travels. 🌿