Oh man I miss these guys. All found very good homes. #timehop
Ha ha, Shane had so much fun doing this. XD #timehop
And here’s the rest of the last dialectical behavioral studies page I posted.
Next Cope book page;
With pushing away:
Push the situation away by leaving it for a while. Leave the situation mentally. Build an imaginary wall between your self and the situation.
Or pushed the situation away by blocking it in your mind. Sensor ruminating. Refuse to think about the painful aspects of the situation. Put the pain on a shelf. Box it up and put it away for a while.
~I’m willing to try but my mind has a bad habit of not listening to me.
With other thoughts:
Count to 10; count colors in a painting or a tree, windows, anything; work Puzzls; watch TV; read.
~I can do this but only when my mind isn’t racing.
With intense other sensations:
Hold ice in hand; Squeeze a rubber ball very hard; stand under a very hard and hot shower; listen to very loud music; sex; put rubber band on wrist, pull out, and let go.
~I do a lot of these already so no problem.
The next page in the book is another dialectical behavioral studies handout.
Next Cope book page
DISTRESS TOLERANCE handout one:
Crisis survival strategies (continued)
A useful way to remember the skills is the phrase “wise mind ACCEPTS”
Engage in exercise or Hobbys; do cleaning; go to event; call or visit a friend; play computer games; go walking; work; play sports; go out to a meal, have decaf coffee or tea; go fishing; chop wood, do gardening; play pinball.
~I need to do more, need to force myself to get up and shake this funk
Contribute to someone; do volunteer work; give something to someone else; make something nice for someone else; do a surprising, thoughtful thing.
~I do love making things for people, and I have an amazing craft room, why aren’t I doing this more??
Compare yourself to people coping the same as you are or less well than you. Compare yourself to those less fortunate than you. Watch soap operas: read about disasters, or others suffering.
~I’m too empathetic for this I’d get depressed.
With opposite emotions:
Read emotional books or stories, old letters; go to emotional movies; listen to emotional music. Be sure the event creates different emotions. Ideas: scary movies, joke books, comedies, funny records, religious music, marching songs, “I am woman” (Helen Reddy); go into the store and read funny greeting cards.
~Okay, I will try this one. Doesn’t seem too hard.
And one year ago today is when she got it stuck in the mud. So what’s gonna happen to it today? XD #timehop
So, two years ago today is when mom’s car broke down. Man that was a hot day. #timehop
The next page in the book is another dialectical behavioral studies
Next Cope book page;
DISTRESS TOLERANCE HANDOUT 1
Crisis survival strategies
Skills for tolerating painful events and emotions when you cannot make things better right away.
DISTRACT with “wise mind ACCEPTS.”
~Distraction is my best friend. I already kind of use this method. In a crisis I try and keep busy so I can’t dwell on it.
SELF-SOOTH the FIVE SENSES.
~Okay, so do they mean do these things that make me feel better? I can do that. Goes along with distraction.
IMPROVE THE MOMENT.
One thing at a time
~This is something I need to work on. I need to try to improve the moment instead of letting it control my life like I do.
He took to her really quick, he doesn’t normally do that. He does love scratches though so she used his weakness. XD
Have some friends over and we went out to play with the critters and Ryuk was making friends with Hailey.
I’m feeling so much better. Sarah saw I wasn’t feeling well so she took her break early and took care of me. Made me soup, got me some juice and other feel better snacks. She took such good care of me, I love her so much. Thanks babe. :) Anyway, it passed and I’m felling better and about to play some magic.