Some more stuff I learned in group in the past! Heres a Coping Skills Overview- Radical Acceptance- Accept what you cant change and let it go. Focus your attention and energy on what you can control and change: yourself. Opposite to Emotion- Identify your problematic emotion, and actively engage in activities that bring the opposite emotion to their awareness as well. Mirror Work- Look at yourself in a mirror and repeat a positive self-statement out loud 3-10 times. Run the water if you dont want anyone to hear you. Time- Out- Separate yourself from the situation allowing yourself time to calm down and restore emotional balance. Communicate- Talk out the troublesome emotion or situation with someone you trust. Often just getting it out verbally is all we need to improve our mood. Helpful advice can put things in perspective too! 5,4,3,2,1- Observe 5 things you see, notice 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste. Square Breathing- Breathe in while counting to 4. Hold it for 4. Exhale while counting to 4. Repeat it 4 times. PMR- Progressive Muscle Relaxation. Listen to cd or online PMR relaxation meditation. Volunteer-Volunteering and helping others can take your mind out of itself by focusing on helping someone else. Exercise- Work out the emotion through physical exercise. Walk. Weights. Jog. Biking, etc. Turtling- Retreat inside yourself and then reemerge when it is safe. Use hard outer shell to let things roll of your back. When you feel knocked down, turn yourself right side up and back in balance. Ride the Wave- Emotions come and go like waves in the ocean. When you are experiencing a strong negative emotion, visualize that you are surfing on a wave of your emotion, letting it ride. Thought Stopping- Notice the impulse or thought. Say or think Stop either out loud or to yourself. Replace the troubling thought with a positive alternative thought. Stop.Think.Act.- A strong impulse or emotion is not the same as acting on it. Think it through. You can choose to engage in the impulse, use a skill to manage it, or tolerate it while doing nothing. You have a choice. Challenging Negative Thoughts- Notice the negative thought. Ask yourself, is there evidence for my thought or am I exaggerating? Think of a few alternative, less negative possibilities. Journaling- Write about a strong emotion you are experiencing , how you coped with it, and what you can do next time. Self-soothe- Stress balls, listen to music, draw, play the guitar, massage your feet with lotion etc. I Statements-Assertive Communication of your feeling: I feel..., when you..., because..., in the future Id like you too... Positive Self Talk- Focusing on your positive qualities and repeating them to yourself. Be Mindful- Focus on something around you. Notice the details. Describe it to yourself. Make a gratitude list- Write down a list of 10 things you are grateful for every night. Make sure at least 5 of them are not the same as the night before. Distract With Something Positive- Do a puzzle, go shopping, clean one room in my house, etc.
Posted on: Wed, 17 Sep 2014 18:07:31 +0000
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