In DBT I learned how to make a distress tolerance box and it really helps me. Sometimes when I have a bad episode I forget what helps me feel better or even that I can feel better. The box has things that help or things that remind me what helps. Here are some examples:
Sensations
- Hear: headphones and an mp3 player, a musical instrument, crinkling material
- See: nice pictures, pretty rocks or leaves
- Taste: sour candy, chocolate, mints
- Touch: feathers, stuffed animals, stress toys
- Smell: lotion, incense, candles
Distractions
- puzzles, sudoku, crosswords
- list of TV shows and movies you like
- colouring books, crayons, crafting materials
- bits of nature like pinecones, rocks, leaves
- list of activities that help
Affirmations/Reminders
- list of your boundaries
- your bill of rights (http://www.synergeticpsychotherapy.com/my-personal-bill-of-rights/)
- letters or quotes from people that make you feel good about yourself
- prayers, mantras, or personal affirmations
Crisis/Emergency
- Therapist/doctor/psych phone number/email
- Crisis help line and 911
- list of trustworthy people and their contact info
Think I'm making one tomorrow! Thanks :hug:
Thank you so much for sharing this idea!! I've been in a bit of slump lately - multiple episodes a day sometimes, general depression - and I've been struggling to remember what makes me happy. This box sounds like a great way for Feeling-Good Me to help Slump Me get back on track.
Nice, I sort of do something similar. I have a laminated 5x7 card that lists these things. I agree, it's hard to remember what you need when you need it the most!
This is really cool, I think I'll make one too! :)
Thanks! This is one of those incredibly useful posts! Nothing really new, but when you really need it, you can't remember it.