I have battled chronic anorexia, OCD, BPD, autism, PTSD and PMDD for nearly my whole life and always asked my mental health services for practical things I can implement to improve my mental health. Over the years, mainly from my own research and help from a few fantastic clinicians I have compiled this list.
when in crisis-
. DBT tip skills
. distancing myself from what I want to SH with
. somatic regulation techniques (gently shaking my whole body, dry brushing my skin)
. Freezing cold shower
. allowing myself to cry as much as I need
. calling a family member I trust
. daydreaming
when thoughts are starting to come up:
. Doing something I need to get done
. avoiding doing nothing at all
. Shower, clean and tidy, dishes, journal and drinking water
. meal prepping
. getting out of the house for a specific purpose e.g. grocery shopping
. skin-care
. affirmations, visualisation and speaking to myself kindly even if I don’t believe what I’m saying
things to help stabilise overall mood and prevent crisis:
. Water intake
. eating a balanced diet (including sweets) with enough c@lories
. having a set routine that can be started within a 3 hour window to allow for flexibility
. gentle movement
. instead of avoiding big tasks, break them down into small manageable tasks
when you feel overwhelmed and don’t know what coping skill to use:
1. shower
2. clean something
3. drink water
recommended book that changed my life:
. Feeling good- The new mood therapy by David D. Burns (this is a book full of practical things to implement that you can do by yourself, not including any medication recommendations).
