Cupping Your Eyes

Cup your hands over your eyes, enough so that you cannot see any light. Close your eyes and feel the darkness for a few breaths.While your hands are still cupped over your eyes, open your eyes slowly. This may feel very peaceful. Imagine that you are in deep shade, in the middle of a forest.... Continue Reading →

Building Support

Having a support team can make a huge difference when struggling with crisis or distress, whether it's in addition to mental illness or not. Healing from trauma takes a lot of work and effort. And going through it alone can make it even tougher. There will be a lot that you will have to do... Continue Reading →

Coping Ahead

"Coping Ahead" is from DBT and Marsha Linehan. Coping ahead can be a wonderful tool. For the events and situations we can either anticipate or expect coming, we can prepare ahead of time how we might be able to most effectively manage it. Taking the steps to prepare, and cope ahead, can make a huge... Continue Reading →

Troubleshooting Emotion Regulation

This is courtesy of DBT and Marsha Linehan If you find you have issue when trying to regulate your emotions and trying to problem-solve, there could be a number of factors that can impede effective resolution. The following checklist allows you to check-in with yourself and see if there are other issues going on that... Continue Reading →

Practicing Observing

The following is courtesy of DBT and Marsha Linehan Observe with your eyes:- Lie on the ground and watch the clouds in the sky.- Walking slowly, stopping somewhere with a view, notice flowers, trees, and nature itself.- Sit outside. Watch who and what go by in front of you, without following them with your head... Continue Reading →

The Ninety-Second Rule

- A thought creates a physical reaction - Any emotion you experience comes from a thought, which releases chemicals in your brain that creates a feeling in your body - That chemical reaction lasts only ninety seconds - After ninety seconds the chemical naturally subsides and disappears - If you can ride it out for... Continue Reading →

Counting and Naming

I know I've mentioned counting and naming before, but I think it bears repeating because counting and naming can be really helpful when it comes to coping with anxiety. There are few things that can be done anywhere, anytime, in any situation the way counting and naming can be. Breathing, is another anywhere-anytime tool, but... Continue Reading →

Listen to Your Behaviour

- Watch your actions - more than your feelings, thoughts, or words- Your behaviour needs to become your compass- Trauma can create a whirlwind of experiences that could affect your ability to see what’s really happening- You may feel fine one moment and down the next- Most people look to how they feel to guide... Continue Reading →

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