What Are Some Of Your Self Soothing And Coping Skills?

[FindingMyself88]

Ok so my T wants me to create a list of things to do to self sooth and cope when I am feeling panicky, dissociative, or overwhelmed. I have some already, but she wants me to come up with such a long list that i resort to something on that list instead of cutting. It is also because I tend to live in either a state of dissociation or anxiety, I never seem to have "calm" moments. Then when you add situations like my mom, I bounce back and forth from panic to dissociation and it ends in disaster.

So I wanted to list what I have so far and thought maybe we could all help each other come up with new ones. My T says you can never have too many of these!

-Bristol. Enough said really, she is incredibly sensitive to my moods. She periodically "checks in" with me throughout the day by getting on my lap and licking my hand. When I am upset, she tries to get me to play with her. If I am panicking, she will lay on top of me to apply pressure and lick away the tears.
-Painting and drawing. This helps me to process what I am feeling and to just focus and relax. However, I cannot do this if I have reached a certain level of anxiety.
-Reading. Again, I can only do at a certain level, but it helps me to dive into another world. I often use this as an escape before I do get to a certain level, especially at home.
-playing computer games. Maybe sounds childish, but it helps.
-Coming here. I cannot say how much everyone's support and understanding means!
-playing with rubber bands on my hand
-holding ice helps with dissociation.

Those are my main ones right now. My T mentioned making learning how to crochet or knit, since I like doing things with my hand. Also, I think I am going to buy some play dough soon.

Bring on the ideas!

 

[Upside Down Eagle]

• warming massage oil helps, if you're not too anxious. Massage your hands, arms, legs, whatever feels comfortable and not too scary, and just focus on how it feels. It's similar to the ice-cubes I think, it returns you to your "body consciousness". When we get anxious, we are too much brain and too little grounded in our bodies.
  
  
• Do something active. Jumping jacks. Buy a skipping rope. Extend your arms, your back -make yourself big, as if you were unburdened, and free.
  
  
• Make silly noises. Record the silly noises on your phone and listen back to them. It may be weird to do, but laughter is a miracle worker! Laughter eases the anxiety and makes it all less heavy.

 

[KwanYingirl]

I have a great recipe for clay I'll dig out and post for you. You can put it in the oven to dry or just let it air dry.
Corn bags I warm up in the microwave
My dog
Hot shower clean sheets and clean Jammie's
TV
Garden
Myptsd
Call friends
Clean the bathroom (before the hot shower)

 

[shimmerz]

Teddy Bear
Super Soft Blanket
Car
Certain friends
Garden/Flowers
Aroma's/Candles
Sparkles
Colouring
Writing

 

[scout86]

My T rattled off a list of possibilities one day. His list included drugs and alcohol. I said "Really?" He gave me a stern look and said "NO!" But, there you go. :mad:

Exercise. (I lift weights & work out on a treadmill)
Go for walks with the dogs.
Rocking in a rocking chair
An ex SO had a punching bag. I really liked that & kind of wish I had one of my own.
Read a really good book. (Good enough to "get lost in it".)

 

[Dana1010]

Does anyone have any techniques for when you're in the middle of a hectic workday, rushing around to meet assorted clients/strangers, with one hand texting and the other hand hailing a taxi?

 

[Justmehere]

Music - listening or singing or both!
Puzzles - like sudoku, lumosity
Breathing techniques - like 4 square breathing
Changing my thoughts - I keep cards with positive statements on them in my backpack and on my phone
Humor - looking up silly videos on youtube
Tea - smelling warm tea
Lavender - smelling a lavender satchel sometimes helps
Mindfulness - possible to do when doing almost anything

 

[arfie]

Rearranging is the one which is serving me today. I agree that you can't have too many soothing\coping tools. Which one will work for a given situation is still very hit and miss in my own madness.

Today the burr under my saddle today is the end of vacation blues. My sister and I have been having a "Grand Fest." She brought her twin granddaughters (8 years) and my daughter-in-law brought my grandson (1 year). The two weeks went WAY too fast. They left yesterday. It is good to get my life back, but I miss them... I rearranged the living room, cleaning under things as I rearranged. Like exercise and self-care in one with a slightly shifted perspective at the end of it. I hope...

 

[desiderata310]

I've been trying to carry around a coarse stone to hold.
Breathing.
Checking the time, reminding myself what day, month year it is; how old I am and where I am.
Naming off things around me.
Getting up and going outside for a walk.

 

[FindingMyself88]

GREAT ideas everyone!

Another thing I've done is I made a glitter bottle. You mix glitter with water and almost a whole bottle of clear glue into a bottle, I use a tall smart water bottle. Then you can shake up the bottle and watch as the glitter settles. This helps calm me.

@KwanYingirl Ok, I am definitely interested in the clay recipe!

@scout86 lol I can't believe your T said that! Walking Bristol is comforting IF we don't see another dog. We are still working on her barrier frustration when it comes to other dogs. So normally I try to only walk her if I am in a good training mood. Otherwise, we go to a small field and play ball.

@Radise my T tried to get me to do the oil massages, but they intensified my anxiety. Touching my body or others touching me when I'm not ready makes my anxiety worse. I only accept hugs from people if I know them really well and then it has to be a side hug or straight brief front hug.

@arfie , I hope things get better for you today! I wish rearranging stuff helped me, but I hate it lol.

Swimming is one that calms me, but I also don't like being at a crowded pool :/

 

[franciemarnie]

Sea salt bath.

A certain fragrance on my wrist helps in public especially.

Talking softly to myself like I am taking to a child. Brilliant content isn't so important as the sound of my words - soft, gentle and comforting.

Gently patting my stomach or heart or whatever is whirring. Again with the gentleness and comfort of a mother to a child.

Work outs, punching bag.

Certain music.

Rereading A Tree Grows in Brooklyn or Jane Eyre.

Rewatching Casablanca or Laura.

Naming five objects in the room that are blue, then green, then...

Great thread! Love reading people's go-to's.

 

[The Albatross]

Volunteer commitments
Inspirational reading
Breath work
Aromatherapy
Doing something nurturing for myself (a nutritious meal, a facial, a deep condition, skin care or nail care)
Doing something nice for somebody else just for the heck of it out of the ordinary
Music at times quiet at others.
Water therapy. If I could live in a bath tub I probably would but it would have to be a really big bath tub.
Exercise
A nap now and again.
Having a pet in my lap.
Silent Library (for weird humor) or Animal Planet's Too Cute (which reminds me of a former member and the power of "cute")
Coloring in a coloring book
Having some Tangerine and also some Peppermint Altoids around for quirky moments (something really strong helps at times to keep me present)
Bird and squirrel watching from my front window (a quiet vantage point outside and away from street noises)
Checking in with a by phone friend or arranging a meet up with my face to face one.
Doing a VACI (Vital Absorbing Creative Interest) - usually cooking, or a craft, or jewelry making (beading)