Self-Soothing – CREATE A RELAXATION PLAN

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Now that you’ve read the suggestions to help you relax and soothe yourself using your five senses, construct a list of techniques you’re willing to use. For ideas, review the activities that you checked. Be specific about what you’re going to do. Make a list of ideas to try at home and a list of ideas you can take with you when you’re away from home.

RELAXATION AND SOOTHING SKILLS TO USE AT HOME

  1. _________________________________________________________
  2. _________________________________________________________
  3. _________________________________________________________
  4. _________________________________________________________

Keep this list in a convenient place that’s easy to remember. You might even want to copy this list and put it in places where you see it all the time, such as on your refrigerator, above your desk, on the mirror in your bathroom, or next to your bed. This way you’ll remind yourself to relax and soothe yourself as often as possible. It will also make it easier to soothe yourself when your painful emotions overwhelm you and prevent you from thinking clearly.

Now create a similar list to use when you’re away from home. Again, review the soothing skills you checked in the last few pages to give you ideas. But make sure that it’s possible to use these skills when you’re away from home. For example, don’t list “take a hot bath” because, most likely, there won’t be a hot bath available to you when you’re not at home.

RELAXATION AND SOOTHING SKILLS TO USE AWAY FROM HOME

  1. _________________________________________________________
  2. _________________________________________________________
  3. _________________________________________________________
  4. _________________________________________________________

 

Keep this list with you, in your car, in your wallet, or in your handbag. Then make sure you have whatever’s needed with you, such as candy, a portable radio, pictures, and so forth. This way you can practice relaxing when you’re not at home, especially when your painful emotions overwhelm you and prevent you from thinking clearly.

You’ve now learned some basic distraction and relaxation skills. You should begin using these skills immediately when you become overwhelmed with painful emotions.

Learn more:

Distress Tolerance Skills:

  1. DISTRESS TOLERANCE SKILLS
  2. RADICAL ACCEPTANCE
  3. DISTRACT YOURSELF FROM SELF-DESTRUCTIVE BEHAVIORS
  4. DISTRACT YOURSELF WITH PLEASURABLE ACTIVITIES
  5. DISTRACT YOURSELF BY PAYING ATTENTION TO SOMEONE ELSE
  6. DISTRACT YOUR THOUGHTS
  7. DISTRACT YOURSELF BY LEAVING
  8. DISTRACT YOURSELF WITH TASKS AND CHORES
  9. DISTRACT YOURSELF BY COUNTING
  10. CREATE YOUR DISTRACTION PLAN
  11. RELAX AND SOOTHE YOURSELF
  12. Self-Soothing Using Your Sense of Smell
  13. Self-Soothing Using Your Sense of Touch
  14. Self-Soothing Using Your Sense of Taste
  15. Self-Soothing Using Your Sense of Hearing
  16. Self-Soothing Using Your Sense of Vision
  17. Self-Soothing – CREATE A RELAXATION PLAN

Advanced Distress Tolerance Skills:

  1. Advanced Distress Tolerance Skills: Improve the Moment
  2. SAFE-PLACE VISUALIZATION
  3. CUE-CONTROLLED RELAXATION
  4. REDISCOVER YOUR VALUES
  5. SELF-ENCOURAGING COPING THOUGHTS
  6. TAKE A TIME-OUT
  7. LIVE IN THE PRESENT MOMENT
  8. IDENTIFY YOUR HIGHER POWER
  9. ADVANCED RADICAL ACCEPTANCE