prismaticbleed | tbhu distress tolerance worksheets = coping skill lists (Reply)

DISTRACTING

WITH ACTIVITIES =

Focus ALL your attention on LEAGUEWORK!
Watch movies that you KNOW you'll enjoy!
Clean the house--YOU REALLY SHOULD, BUDDY
Library groups?
CHURCH EVENTS
PLAY KLONOA!
Go for a walk; HIT THE GYM
Surf the internet for the LEAGUE/ BIBLE STUDY
JOURNAL/ BLOG
FIND NEW MUSIC!
Read religious books/ SCRIPTURE
Try MATH learning games??
Shirt painting?
Ceramics?
Collages?
Digital coloring?
PLAY A MUSICAL INSTRUMENT

WITH CONTRIBUTING =

Find volunteer work to do at church?
Help mom up the house!
Give a neighbor a card?
Send encouraging text messages = to the fam? Tumblr askboxes?
GIFTART?
Do something thoughtful, even anonymously!
Food/ hygiene "pantry" donations
SHARE "INSIGHT" (GIFT) to EDIFY & CONSOLE others

WITH COMPARISONS =

Compare how you are feeling NOW to a time when you felt different = REVIEW THE SCARY ARCHIVES THANK GOD FOR HIS DELIVERANCE
READ VOTM!!
Compare CONSEQUENCES; "pros & cons"

WITH DIFFERENT EMOTIONS =

Read emotional books or stories (especially LEAGUEWORK & ARCHIVES)
Read old letters (TO/ FROM THE SYSTEM)
Watch emotional TV shows or movies = CHIZU WEEK + SYSTEM FAVE FILMS
Listen to emotional music; what soothes you? What fires you up? (WE HAVE MANY SPECIFIC PLAYLISTS. MAKE MORE.)
Listen to religious music (both choral & modern!)
Make a Tumblr blog for uplifting/ funny/ happy things?

WITH PUSHING AWAY =

PHYSICALLY leave the situation for a while; "context break"
MENTALLY leave the situation for a while; POSITIVE REFOCUS
Notice ruminating = RECOGNIZE as unhelpful & REPLACE with GRATITUDE/ GOOD
Put the pain "on a shelf"/ "box it up" and put it away for a while = LITERALLY?? Write it down IN GENERAL and come back to "unpack it" when you ARE stable?
GIVE IT TO GOD
GIVE IT TO SPECIFIC FONI (whose JOB it is TO hold it)

WITH OTHER THOUGHTS =

Count to 10 = just count in general; numbers are VERY SOOTHING to me
Count and name the colors around you = elicits JOY actually
Describe the objects around you = Laurie has me do this often to fight derealization!
Repeat words to a favorite song in your mind (AUDREY'S JUKEBOX)
PRAY MENTALLY / SCRIPTURE MEDITATION
Read Scripture or spiritual books
LEAGUEWORK BRAINSTORMING/ IMAGINING

WITH OTHER SENSATIONS =

Listen to very loud music
Go out in the RAIN or SNOW = SHEER BLISS
Take a hot or cold shower (we don't have a proper shower at home; but use faucet water for quick shocks)
Hug a plushie
Go discover textures in nature AND at home

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SELF-SOOTHING

★ IF IT DOESN'T SOOTHE YOU, DON'T FORCE IT!!!

WITH VISION =

Look at the stars
Look at the pictures you like in a book (JMC archive notably)
Look at OLD Leagueworld art (childhood days)
MAKE A "SCRAPBOOK" OF NICE THINGS??
Look at the "LOVE WALL" in the bedroom
WEAR COLORSHADES
FIND A MUSEUM AND GO TO IT
Sit in the lobby of a beautiful old hotel = IS there any place like this locally?? I DO love that kind of architecture.
Look at nature around you
Watch a sunrise or sunset
Be mindful of each sight that passes in front of you
Take a scenic walk or hike (FIND PLACES)
Look through "beloveds" & religious art folders on phone; ADD TO THEM
Watch a beautiful movie
LOOK UP PICTURES OF GIMMELWALD

WITH HEARING =

Listen to soothing or invigorating music.
Pay attention to sounds of nature.
Sing to your favorite songs. (BE CAREFUL. Not all 'foni who do this are positive.)
Hum a soothing tune.
LEARN THE CELLO & VIOLA
Play with the guzheng
Make a playlist with music that will get you through tough times. (SYSTEM ANTHEMS & MEMORIES)
Be mindful of the sounds around you right now.
Listen to EWTN/ JMJ
Listen to LEAGUE MUSIC; WRITE NEW ONES (or at least BEGIN!)

WITH SMELL =

Minty soap?
Smell coffee beans (when you're near some)
Make your own "potpourri"? (be very careful; COVID screwed up my lungs big time)
Boil cinnamon and/or ginger root
Smell the roses! There are MANY in town!
Walk in a wooded area and mindfully breathe in the fresh smells of nature. (I MISS THIS SO MUCH IT HURTS)
Open the window and smell the air = ONLY IN AUTUMN/ WINTER; warm weather in the city is terrifying
RAIN SMELL
BEDSHEETS/ PLUSHIES
grandma's old clothing. this might trigger deep grief but it's also the most profound tangible consolation i have left.

WITH TASTE =

TEA for ANXI?
Eat a childhood favorite food? Like WHAT? Think about this!
FIND a nice favorite food to enjoy!
Sample flavors of ice cream??? CAN YOU??
Try a NEW fruit/ veg/ ethnic import food
PEPPERMINTS!
Get a special food that you don't usually buy = FIGS! MOONDROP GRAPES!
Really taste the food you eat. Eat one thing mindfully.
BRUSH YOUR TEETH KIDDO

WITH TOUCH =

Sink into a comfortable chair. (good luck with that buddy, back pain is out to get you)
Put on a shirt that has a pleasant feel (the SILK SLEEP SHIRT that Chaos 0 loves)
Take a drive with the car windows rolled down (BEST THING IN THE WORLD)
Run your hand along smooth wood or glass.
Hug someone = even an anchor plush ♥
EVEN BETTER, GO UPSTAIRS AND HUG SOMEONE (yes it counts, I still feel it!)
Just collapse into bed dude
Wrap up in a blanket (see previous)
Notice touch that is soothing. (this INCLUDES INANIMATE TEXTURES, thank God. but develop this discernment! LEARN what ISN'T frightening!)
Walk through the apartment and just TOUCH STUFF. Savor the uniqueness of things.
GO TOUCH SOME GRASS & TREES & MOSS
Run water over your hands, wash your face, etc.
EXERCISE COUNTS! FEEL THE BURN BUDDY

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IMPROVING THE MOMENT

WITH IMAGERY =

Imagine very relaxing scenes. (GIMMELWALD)
Imagine a secret room within yourself. Furnish it the way you like. Close and lock the door on anything that can hurt you. = THIS DOESN'T WORK FOR US?? BECAUSE TRAUMA HAD US BEING LOCKED IN WITH INTERNAL ABUSERS!!!
Imagine everything going well. (BUILD THIS MUSCLE!!)
Make up a calming fantasy world. (COLOR REALMS)
BTW do NOT "imagine hurtful emotions draining out of you like a pipe" as they suggested; that's MAJOR SLC/TAR FLASHBACKS
Remember a happy time and imagine yourself in it again, or just play it out in your mind again
COLOR REALM/ LEAGUEWORLD BUILDING; look for VISUAL AIDS ONLINE & "COLLECT" them?? WRITE "VIBES"?? + PRACTICE IMAGINING to STRENGTHEN & CLARIFY YOUR ABILITY TO "SEE" MENTAL IMAGES; WE ACTUALLY LOST A LOT OF OUR CAPACITY POST-CNC

WITH MEANING =
(this is absolutely System work + faith work)

Find purpose or meaning in a painful situation.
Focus on whatever positive aspects of a painful situation you can find. Repeat these positive aspects in your mind.
Remember, listen to, or read about spiritual values.
REVIEW THE ARCHIVES; PRINT BEST ENTRIES & CARRY WITH YOU
Make a LIST of MEANINGFUL SCRIPTURE VERSES
GRATITUDE JOURNALING; ~3+ points EVERY DAY/NIGHT

WITH PRAYER=

Open your heart to God. (your own Wise Mind GETS its wisdom FROM HIM!)
Ask God for strength to bear the pain. CARRY YOUR CROSS!
Consciously turn things over to God. Repeat this as often as you need to. ("O JESUS, I SURRENDER MYSELF TO YOU, TAKE CARE OF EVERYTHING")
ROSARY
SAINT BRIDGET PRAYERS
GO TO THE ALTAR AND JUST TALK TO GOD!!
Say your VERY FAVORITE PRAYERS
SAY THE ENZLER STATIONS!!!

WITH RELAXING ACTIONS =

Drink hot tea
Practice stretching (make it a HABIT; we'll feel MUCH BETTER)
Breathe deeply (SET a TIMER; make this a HABIT, DAILY)
Change your facial expression (This WORKS!!)
Go sit under a tree/ in the grass/ by water??
SIT DOWN and just BE
Read a KID'S BOOK

WITH ONE THING IN THE MOMENT =

Focus your entire attention on just what you are doing (GRATEFUL WONDER & JOY!)
Keep yourself in the moment. ("Be HERE, NOW")
Put your mind in the present. (NOT past/ future)
Focus your entire attention on the physical (SANCTIFY IT!)
EXERCISE (WEIGHTS)
Do something like PAINTING/ COLORING that DEMANDS BOTH fine motorskill focus AND mental attention/ quiet

WITH A BRIEF VACATION =

Go to the woods for a day? Try it! ♥
Turn off your phone for a day. Seriously TRY THIS.
Take a blanket to a park (WHERE?) and sit on it for a whole afternoon
Take a one hour breather from hard work
GOOGLE MAPS WORLD TOUR!
Go to a movie or music performance?
Chill in a cafe or library?
I'd LOVE to just bum around my old university; that was SO NICE

WITH SELF-ENCOURAGEMENT & RETHINKING THE SITUATION =

"I will make it out of this."
"I'm doing the best I can" = MAKE SURE WE ARE!!!
Repeat over and over: "I can stand it."
"This too shall pass."
"I will be okay." = GOD IS GUIDING & PROTECTING ME.
"It won't last forever." = ONLY GOD/LOVE IS ETERNAL (HEAVEN HOPE)
THANK GOD for the moment (HIS WILL/ LESSON) & TRUST HIM; ASK for GRACE to SEE & CHERISH HIS HAND IN IT
"THIS CAN & WILL HELP ME GROW IN VIRTUE!" (COMMIT)

TWO "RETHOUGHTS" THAT ARE PARTICULARLY IMPORTANT IN YOUR CRISIS SITUATIONS =
1. "My mistakes/ misjudgments DON'T INVALIDATE my (GOD-GIVEN!) GOOD QUALITIES."
2. "God's will/ the Holy Spirit DO NOT induce PANIC/ ANXIETY/ SELF-LOATHING/ etc. I must INSTEAD CHOOSE to act in LOVE/ HOPE/ MERCY/ etc."!!