Be aware Notice when you are in crisis Can you solve it Remember that making poor decisions now will only make things worse later Don’t give up, keep moving forward, keep trying!
Focus is your ability to pay attention Notice when you are getting over an emotional mind Can not always get rid of all your pain, sometimes you need to work through it
Here’s an example of how you get into a crisis: Spouse/family member comes home from work and accuses you of not having done any work around the house You feel angry at being confronted and quickly your temper rises, you blow up at the family member and then you feel guilty for having argued, then you feel sad that the situation got out of control, you are now in emotional mind and you are thinking about self-harm behaviours, such as using, gambling, or overeating THIS IS A CRISIS The skills being taught can help you at any stage of this crisis It will take a while for you to regain control of your emotions so don’t expect an immediate solution This is a process that everyone goes through
Get examples from group of a problem they have experienced
Remind yourself that all you’re trying to do is to survive the crisis and not to make it any worse
Being gentle and kind to yourself
Regular self soothing prevents crisis Make a schedule for some regular time to self soothe If you self soothe too much try to cut back so it doesn’t loose it’s positive effects If you never do it, learn how and practice How many people feel guilty when they do something nice for themselves? - Everyone deserves to be kind to themselves
Slow things down, use the 5 senses to chose which method is more comforting for YOU,
What do you find comforting/calming/soothing to look at?
What is your favourite place to go and what does it look like? Beauty in your environment Flowers Pictures Museum Landscapes Animals such as at the zoo Cars Make your environment beautiful Do yard work Clean a part of your house
What types of sounds do you find comforting/calming/soothing?
Listen to music with an opposite emotion that your are feeling Hum a tune that changes your mood If you have no one to call try a helpline 1-800 numbers Clinics Listen to the tv/radio
What types of smells do you find comforting/calming?
Clean house Candles Incense Coffee Cut grass Lumber Laundry detergent
What is something you like to eat that comforts you?
Chamomile tea Warm homemade bread Ice cream Chips Macaroni & Cheese Hot chocolate Remember to take the time to notice what you are eating and actually experience the taste
Hold a worry stone or AA chip Put a cold facecloth on your forehead Curl up with a nice blanket Put on a cozy sweater Does anyone have any other examples of comforting touch? Remember to actually notice the touch, pay attention and experience how it makes you feel
If one thing does not work, don’t give up keep trying! Find what works for you...
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