I've been putting a toolbox together to bring in for "show and tell" in a skills group. Here's what I'm including, by category:
1) Self-Soothing
Self-soothing uses the 5 senses to calm oneself. In my toolbox I have: a sample vial of perfume (scent), a few hard candies (taste), a small stuffed toy and a rock, both with sentimental value, and a stress ball (texture), a relaxation recording and meditation balls that ring (sound), and a pretty object (sight).
2) Mindfulness
I have a miniature finger labyrinth that I use for mindfulness. I also have recordings of progressive muscle relaxation and visualization that I include here.
3) Emotional Awareness
I have a magnet that has various emotions represented as faces, to aid in the identification of the specific emotion. I also have crayons and pen/paper for writing or drawing about the feelings at hand.
4) Opposite-to-Emotion Action
DBT teaches that it's sometimes helpful to counteract distressing emotions that are not helpful in the moment with actions that are associated with opposite emotions. So, I have in my tool box a deck of cards with jokes and riddles on them, and a book of affirmations.
5) Distraction
When all else fails, it can be useful/necessary to take a break from the distress by distracting. I have a card game that can be played by one player, and my ipod that has puzzle games on it.
What would you put in your coping toolbox?
No comments:
Post a Comment