recovery of a borderline

Thursday, May 7, 2015

go for a walk

play a sport/bike ride/exercise

garden

cook

go online window shopping

CONTRIBUTING

volunteer

become a big brother/sister

COMPARISONS

compare to a worse time you've survived

compare to others who are doing worse than you, consider how they're coping and try to cope the same way, if it's healthy

compare to a time when you weren't coping so well and think how much better off you are now

i don't exactly find this helpful, but that's why there are more letters in the acronym, in case one doesn't work

EMOTIONS
make sure you're creating an emotion opposite or different to the one you're feeling. if you're sad, you wouldn't read the fault in our stars, would you? (maybe you would, to have something different to be sad about, but all i'm saying is use common sense with this one)

read emotional books (make sure they're not triggering)

watch online movies

more movies and tv shows

listen to comedy cds or watch stand up routines on youtube (some comedy routines may be triggering if foul language or sexual humor triggers you, please use discretion)

listen to religious music, if you're into that

listen to emotional music (again, some emotional music can be triggering)

PUSHING AWAY

Build an imaginary wall between yourself and the situation. Imagine yourself pushing it away with all your strength.

Block the situation in your mind. Each time it comes up, tell it to go away, or put some other thoughts in its place, perhaps some more pleasant thoughts. Refuse to think about it. Try putting the pain on a shelf, or in a box, to contain it and get it out of the way. I use the technique of putting my distress in a locked box on a shelf in a closet. I can get it later, but right now I can let it go.

THOUGHTS

think about something funny, inspiring, or calming

count to fifty, then count backwards from fifty

do math crosswords or regular crosswords or word searches or sudoku
or if the sudoku frustrates you, here are some sudoku for kids

do a puzzle

read

write on a prompt

write poetry

watch movies (links above)

SENSATIONS

put a cool wet wash cloth on the back of your neck or on your forehead

hold ice in your hand

snap a rubber band

take a hot/cold shower

listen to loud music

more music

taste something with a very strong taste, such as strong tea or coffee

Anxiety Coping (self soothe oriented)

my number one tip for anxiety/panic attacks: when you panic, you breathe in but forget to breathe out. this is why you may sometimes hyperventilate. breathe in through your nose slowly, for four counts, hold for five counts, and breathe out through your mouth for six counts
****also, when i mention coffee in this post, it's always decaf. caffeine can increase anxiety and even cause anxiety attacks****
mild-moderate anxiety
(scroll down for severe anxiety or panic attack coping)

HEARING COPING
this playlist
and also this one

youtube playlist (my personal anxiety playlist)

TASTE COPING
try chewing strong tasting gum or drinking strongly flavored tea or drinking ice water or chewing/sucking on ice if you have an eating disorder such as bulimia or binge eating disorder
i have ednos (binge purge type), that's why there aren't many resources here.

all recipes (on allrecipes you can search by ingredient so you don't have to buy anything)

low carb recipes on pinterest (perfect for the diabetic hint hint me)
if you're a coffee drinker
if you're a tea drinker
treat yourself to a dessert
peppermint candies
orange juice/lemon juice (to kind of shock you out of anxious feelings)
mindful eating (can also be used with tea or coffee)
ice cream

SMELL COPING
candles
incense
lotion
body spray/perfume
scented tissues (the medicated kind w/ vicks vaporub infused in them)
dryer sheets
nice smelling lip balm (i like bonne belle's coffee flavored lip gloss or EOS)
make a cup of tea or coffee
bake cookies/cake/anything
clean with lemon scented cleaner
smell flowers
grow herbs to smell for this purpose
walk in nature
potpurri

VISION COPING
cat

calming images google search
if you're a coffee or tea drinker, either buy a nice pretty mug for your coffee or tea, or buy a plain white (or whatever color) and buy some sharpies and decorate your own!
make a book of positive affirmations, here are some ideas (my favorite is "this is temporary. it's just an emotion, and it can't hurt me")
something to read about dbt

TOUCH COPING
fidget with a toy
hug a stuffed animal/pet

cuddle up in a blanket
make something creative
take a cool/warm shower, whichever is preferred (i prefer cool showers when i'm anxious, they lower my body temp so i'm not so warm and i'm a comfortable temp)

PANIC ATTACK COPING
sometimes these skills don't work for full blown panic attacks (or what i call the "red zone"), so here is a list of things that might work
what i suggest doing with these links is studying them beforehand so you will remember them when you're in the moment.
overcoming panic attacks
more panic coping techniques
7 cups of tea post about self soothe
home remedies for panic attacks
generalized anxiety help
relaxation techniques
calmclinic.com