Coping skills

• Holiday specific coping skills
  • Stuck at a gathering and feeling overwhelmed? Try these out
    • Try counting the number of times politics comes up. Make a game out of it in your head with a points system and everything- anything it takes to get you through the moment
    • Count the number of times a politically incorrect statement is made. Bonus points if its followed by "No its okay for me to say that because..." 
    • Count the number of holiday decorations in the room you're in. When finished move on to the next room, continue until you've finished the house then add it all up- do with that new information what you will
    • Are you getting overtaken by racing thoughts? Can't focus on anything because you're mind is too loud? Do you know how to type without looking? Try this out! Find a group that seems very chatty and go join them. Place your hands by your side like normal and then begin listening to the conversation to the best of your ability. As people talk your task is to try to type out what they are saying with your fingers. Nothing obvious, just put small amounts of pressure onto your legs, you don't want these people to notice you're only using them for a coping skill. Soon enough you'll be so caught up by they're words you'll have no idea what thoughts are racing through you're head
    • Play with whatever pets are there
    • Play with whatever children are there
    • Volunteer to be the photographer for the gathering
    • Take space. Its is always okay to separate yourself if you're feeling too overwhelmed, if it's okay for you to be alone in that moment. If its not okay for you to be alone ask someone to step outside with you. I'm sure they could use a break from the festivities as well. Besides fresh air could do everyone some good!
    • Is your family asking you.. more like bombarding you with rude and obnoxious questions about your treatment history. Were you just in a treatment center and they're all asking where you've been? You have two options here. You can prepare a well worded response and walk in there with your head held high and hope they take it well. Or you can prepare the response that you would like to give. Walk in there and tell them all about how you were away protecting the world from evil- which isn't false, you were saving yourself from ED. 
    • And most importantly BREATHE. Just remember to keep breathing. This too shall pass. And tomorrow is a new day. Together we can get through this anxiety provoking time. 
• In the moment activities​
  • Accept (in this moment) what I cannot change
  • Affirm yourself
  • Compare your current self to your past self to show yourself how far you've come thus far
  • Art projects
  • Distract yourself with entertainment
  • Mindfulness activities
• Sensation Focused Activities
  • Frozen towel- Wet a facecloth, tie it into knots, freeze it, once it its frozen try to untie the knots
  • drink a cup of coffee or tea mindfully. Slowly hold it then bring it to your face and feel the steam rise and hit your nostrils then slowly sip it
  • File your nails
  • Five senses stimulation
  • Frozen Orange
  • Hold an ice cube in your hand until it melts
  • Lay on a heating pad
  • Light a candle
  • Listen to music
  • Listen to sounds in nature
  • Mental imagery
  • Progressive muscle relaxation
  • Put on lotion
  • Put on scented oils or perfume
  • Seek out something beautiful
  • Splash cold water on your face
  • Take a hot bath or shower
• Thought Challenging Activities
  • Count backwards from 100 by 3's
  • Count things
  • Count to 10 really slow
  • Creative writing
  • Focus on what you like versus what you don't like
  • Identify your thoughts
  • List things you see in the room
  • Mindfulness on one thing in the moment
  • Play a musical instrument
  • Read
  • Recite the serenity prayer
  • Learn the alphabet backwards
  • Do a puzzle