Try some self-soothing.
This is what a person would if they had a counselor trained in Dialectical Behavioral Therapy.
Do something right now that activates each of your five senses.
-Look around the room. Write down what you see. Notice it.
-Now move on to hearing. Sing something. Listen to yourself.
-Next sense.
You can also go exercise for 20 mins to 1 hour. That works.
Go do the five senses or take a long walk and come back and tell me what you feel. OK?
Mari
http://www.dbtselfhelp.com/html/self-sooth.html
Quote:
With VISION:
Walk in a pretty part of town. Look at the nature around you. Go to a museum with beautiful art. Buy a flower and put it where you can see it. Sit in a garden. Watch the snowflakes decorate the trees during a snowfall. Light a candle and watch the flame. Look at a book with beautiful scenery or beautiful art. Watch a travel movie or video.
With HEARING:
Listen to beautiful or soothing music, or to tapes of the ocean or other sounds of nature. Listen to a baby gurgling or a small animal. Sit by a waterfall. Listen to someone chopping wood. When you are listening, be mindful, letting the sounds come and go.
With SMELL:
Smell breakfast being cooked at home or in a restaurant. Notice all the different smells around you. Walk in a garden or in the woods, maybe just after a rain, and breathe in the smells of nature. Light a scented candle or incense. Bake some bread or a cake, and take in all the smells.
With TASTE:
Have a special treat, and eat it slowly, savoring each bite. Cook a favorite meal. Drink a soothing drink like herbal tea or hot chocolate. Let the taste run over your tongue and slowly down your throat. Go to a potluck, and eat a little bit of each dish, mindfully tasting each new thing.
With TOUCH:
Take a bubble bath. Pet your dog or cat or cuddle a baby. Put on a silk shirt shirt or blouse, and feel its softness and smoothness. Sink into a really comfortable bed. Float or swim in a pool, and feel the water caress your body.
|