Distractions.

[Cerulean_Butterfly]

I just had a little idea that maybe we could start a thread to think of distractions for when we are triggered or maybe just to prevent being triggered. That way, if we get triggered we can just look at the list for an idea that might help. And, also, sometimes distractions can wear off and stop working. So this list could give you some new ideas!! I'll go first, if thats ok.

I love to paint. Art so calming and fun. But it also takes patience. So I dont recommend this for people who are easily frustrated.

I paint as much as unfinished wood projects, paint-by-number canvas', and little knick knacks for home decor. There are also other art projects you can do also. Like, beading, latchhook, knitting, paper mache', and even simple coloring.

-Jo.

 

[goldenviolet]

Jo~ !! turning praise music way up and praising GOD.

 

[Bevlina]

Way to go Jo!! Yes, that's the best thing you can do. Turn to something else in order tyo distract you.

 

[always_hope]

I like to play video games either on my game boy or just play solitaire on the computer. I also sometimes write out my feelings in a journal or type them in a file I have on the computer that I'll never show to anyone (so I know I am safe to be totally honest there.)

Other things I like to do to distract:
exercise
paint (Like Jo mentioned.. painting is great!!)
read a book
watch tv or a movie
just let myself cry... be honest about feelings
prayer, Bible study... nothing like talking to God.
turn up music really loud

Love,
Hope

 

[ninetails390]

Yeah, video games, music and art are all great. *nods* I love to sit around with my little brother and talk with him while we play our gameboys. Writing poetry is a great distraction for me, because usually poetry is pretty easy for me to write, but takes enough effort to completely absorb my attention.
I also like to work on my scrapbook (Though I have to stick with the not very sharp little kid scissors when I do that if I'm triggered at the time... ). Scrapbooking helps to get out my feelings, and it also makes a good semi-mindless distraction... sitting there writing out a poem or song lyrics that I like in pencil and then tracing over them with an art pen takes a while. Not to mention rubber cementing who knows how many dohickies and pictures into the spiral bound sketchbook I use for a scrapbook.
Oh, and don't even get me started on reading! I'll climb up on my loft bed, far from any and all sharp objects, and lounge out for hours with a good book...until I end up falling asleep, often with my glasses still on and the book still in bed with me.
Talking a walk outside with my CD player and a worship CD is great! I'll walk around in the forest all by myself, just praying and dancing around (hehe... that's about the only time I dance).
~Diane

 

[Bevlina]

That's the way to go!!!

 

[beetlequeendiva]

I play really loud music and read or i do crafts - i do bracelets, knitting, crotchet, latchhook - i have many that i am doing right now!!!

 

[oneandlonely]

Stay in a public place
Be with safe and supportive people
Call a friend
Call your therapist
Write in a journal
Watch a funny movie
Make a no-harm contract with your therapist
Go for a drive
Do relaxation exercises
Do deep breathing
Listen to music
Read a good book
Go for a walk
Clean a closet, a dresser, the kitchen
Take a bubble bath
Go shopping
Wear a rubber band around one wrist and when the urge to harm is
strong, snap it lightly
Hold ice in your hand (sounds strange, but it works)
With a washable red marker, make marks where you want to hurt
yourself. This sometimes helps, especially if you like to see the blood.
Most importantly, get rid of anything you could hurt yourself with
Try delaying

Take a shower
Go out and be around people
Go out and dig in the garden
Call your T
Call a friend
Call 1-800-DONT-CUT
Express your destructive feelings

Break something safe
Break old dishes you bought from a thrift store
Rip apart an old cassette tape, smash the casing
Throw ice cubes at a brick wall
Throw eggs in the shower
Rip apart an old phone book
Smash fruit with a bat or sledgehammer

Punch pillows
Scream into a pillow
Slam doors
Non-destructive sensation producers

Hold ice cube to skin inside the arm
Rub ben gay on skin
Put a rubber band on wrist and snap it
Ride a bike fast and far
Run
Take a shower and rub skin with cloth or brush
Give yourself an alternate visual

Draw red lines on arms with felt marker
Draw red lines with red pencil then drip water on the lines
Draw sl*shing lines on paper
Express your feelings

Write what you're feeling. Don't edit, just write. Stream of consciousness
Identify what it is that is hurting so bad that you'd rather harm yourselves than feel it. What are you trying NOT to feel?

. Listen to music/relaxation tapes
2. Repetitive reality checking (It's *today’s date* and I'm going to be ok)
3. Negotiate with yourself
4. Get to know others
5. Recognize and acknowledge the choices you have NOW
6. Offer options
7. Create and use mental safe places (beach, cabin in the woods, peaceful mountain)
8. Get out on your own, get away from the stress
9. Help someone around you
10. Pay attention to the changes needed to make you feel safe
11. Count yourself down (10...9...8...7...)
12. Take a different perspective
13. "I'm aware" Repeat 5 things you see, smell, touch, taste in your present surroundings to help ground you in the present
14. Pay attention to your breathing (breath slowly, in through your nose and out through your mouth)
15. Pay attention to the rhythmic motions of your body (walking, stretching, etc.)
16. Move to music
17. ASK FOR HELP
18. Ask yourself inside, what YOU need
19. Make affirmation tapes inside you that are good, kind, gentle (Sometimes you can do this by writing down the negative thoughts and then physically re-writing them into positive messages)
20. Journal
21. Touch something familiar/safe
22. Draw
23. Put your feet firmly on the floor
24. Make something (craft, needlework, etc.)
25. Accept a gift from a friend
26. Meditate
27. Make a phone list of people you can call for support. Allow yourself to use it
28. Learn HALT signals (hungry, angry, lonely, tired)
29. Identify what is causing you pain (other than food)
30. Accept where you are in the process. Beating yourself up, only makes it worse.
31. Do something FUN!!!
32. Take a break from mental processing
33. Take a shower
34. Honor your present anger
35. Give yourself permission to.... (Keep it safe)
36. Lose the "should-could-have to" words. Try... "What if"
37. Choose your way of thinking, try to resist following old thinking patterns
38. Put memories in air tight containers with air tight lids
39. Notice black and white thinking look for grey
40. Connect with others around you. Call a therapist or friend.
41. Notice "choices" versus "dilemmas"
42. Keep in touch with others who are fighting the same fight
43. Check in with yourself and others frequently (try not to isolate)
44. Make yourself as comfortable as possible (Without using food)
45. Take a bath or a shower
46. Color in coloring books
47. Hold a stuffed animal
48. Write a poem
49. Leave the room
50. Write a letter, NOT mailed, to the person or problem upsetting you.
Dear Problem,
51. Play a musical instrument
52. Plan regular activities for your most difficult time of day
53. Call a hotline or support group
54. Listen to a comedy tape or video
55. Reality check old messages (Those you supply and those you hear others tell you)
56. Clean your room
57. Pull weeds in a garden
58. Plant flowers

 

[Bevlina]

WOW!!! With a wonderful list like these ... what more can I say!!!!

 

[Loopi]

Something that used to work for me was having a cheap stuffed toy then shouting at it and throwing it and even ripping it apart if i needed to.

 

[Bevlina]

OWWWWW ... poor little toy!
Still! It'd get rid of alot of stress to do that wouldn't it?

 

[beetlequeendiva]

Apparently ripping up a phone book is supposed to be a good stress relief

 

[Soulwings]

I write in my journal. And write ... and write ... and write ... and write. It's the only thing that's keeping me sane.

Walking or listening to music also has helped me.

 

[beetlequeendiva]

Oooh I noticed someone mentioned Papier Mache - that's alot of fun as well as a distraction!!!!

 

[Marie]

I just had a little idea that maybe we could start a thread to think of distractions for when we are triggered or maybe just to prevent being triggered. That way, if we get triggered we can just look at the list for an idea that might help. And, also, sometimes distractions can wear off and stop working. So this list could give you some new ideas!! I'll go first, if thats ok.

I love to paint. Art so calming and fun. But it also takes patience. So I dont recommend this for people who are easily frustrated.

I paint as much as unfinished wood projects, paint-by-number canvas', and little knick knacks for home decor. There are also other art projects you can do also. Like, beading, latchhook, knitting, paper mache', and even simple coloring.

-Jo.

Hey, I didn't know you were that artsy, that's awesome! I am too...painting acrylics, oils, landscapes, wood projects, glass, everything, hehe! I latchhook, bead, make jewelry, work with hemp, garden, just...make things, heh!


Lets see...my list....

1. Go walking, or even running
2. Listen to music...loudly...and sing....loudly
3. Read through my journals
4. Paint
5. Make a necklace

Of course, I know I'm supposed to call my Tim, and I will, just while doing another activity to keep my mind distracted.

I'll also come on here a lot, and just browse through posts, chat with people...I just need to be with people.

 

[Nancy1218]

Wow this list of distractions is so awesome!

 

[leigh01]

I like to play video games either on my game boy or just play solitaire on the computer. I also sometimes write out my feelings in a journal or type them in a file I have on the computer that I'll never show to anyone (so I know I am safe to be totally honest there.)

Other things I like to do to distract:
exercise
paint (Like Jo mentioned.. painting is great!!)
read a book
watch tv or a movie
just let myself cry... be honest about feelings
prayer, Bible study... nothing like talking to God.
turn up music really loud

Love,
Hope

when i told a youth leaders wife i was self harin and didnt no how to stop diana said go running or sit aand read the bible and right down things that relate to wats happened i found it helped alot and i hope you can stop hunny
love ya
love leigh