Wednesday, September 17, 2014

I've been working in my Dialectical Behavior Therapy Skills Workbook, and I'd like to put down some skills that I want to remember here.

Radical Acceptance Coping Statements
I can't change what's already happened.
It's no use fighting the past.
The present is the only moment I have control over.
It's a waste of time to fight what's already occurred.

Distract Yourself With Tasks and Chores
Clean out your closet and donate your old clothes.
Redecorate a room or at least the walls.
Go get a manicure or pedicure, or both.
Go get a massage.
Wash your or someone else's car.
Mow the lawn.
Wash the laundry.
Clean the bathtub and then take a bath.
Water your plants or work in the garden.
Pay the bills.
Go to a support meeting, like NA, AA, or OA.

Create Your Distraction Plan
Take deep breaths, counting them.
Do my fingernails - cutting, polishing, etc.
Imagine my wildest fantasy come true.
Sing.
Exercise.
Go out for coffee and shopping.
Take a drive somewhere.
Take a shower.
Cry.
Write letters that I'll never send.

Relaxation and Soothing Skills to Use Away From Home
Go to Starbucks and get a coffee
Go down to the Apple River and listen to the water
Walk down by the St Croix River
Take pictures to create a book
Take a walk by the river in Hudson
Listen to music while walking with Matthew
Keep hard candy or suckers in my purse
Wear perfume at all times
Wear my comfy clothes on hard days
Keep my WI Dells sweatshirt in my car

I am actually wearing my comfy clothes today. We've been home all day today. There was nothing on the calendar scheduled for today, and I just felt tired and blah. I dozed on the couch off and on all morning while Matthew played. He actually snuggled with me off and on, too. That was a pleasant surprise. Then he head butted me again, in the same spot he head butted me on my nose as last time. Man, it hurt. I just buried my head in my hands and didn't give him a reaction. I figured maybe if he doesn't get a reaction out of me, he'll stop head butting me. I guess I can hope.

Five things I'm thankful for today:
1. The cats are finally not hissing at each other all the time.
2. Nick has a good job that supports us.
3. I'm healthy and able-bodied.
4. I have a good support system.
5. My kids have spirit.