Posted by sunnydays on August 13, 2009, at 22:12:00
In reply to Distress Tolerance - Distraction Crisis Survival, posted by sunnydays on August 13, 2009, at 21:59:13
Soothe each of your five senses:
with Vision
Buy one beautiful flower, make one space in a room pretty, light a candle and watch the flame. Set a pretty place at the table, using your best things, for a meal. Go to a museum with beautiful art. Go sit in the lobby of a beautiful old hotel. Walk in a pretty part of town. Fix your nails so they look pretty. Look at beautiful pictures in a book. Go to a ballet or other dance performance, or watch one on tv. Be mindful of each sight that passes in front of you, not lingering on any.with Hearing
Listen to beautiful or soothing music, or to invigorating and exciting music. Pay attention to sounds of nature (waves, birds, rainfall, leaves rustling). Sing to your favorite songs. Hum a soothing tune. Learn to play an instrument. Call 800 or other information numbers to hear a human voice. Be mindful of any sounds that come your way, letting them go in one ear and out the other.with Smell
Use your favorite perfume and lotions, or try them on in the store, spray fragrance in the air, light a scented candle. Put lemon oil on your furniture. Put potpourri in a bowl in your room. Boil cinnamon, bake cookies, cake, or bread. Smell the roses. Walk in a wooded area and mindfully breathe in the fresh smells of nature.with Taste
Have a good meal, have a favorite soothing drink such as herbal tea or hot chocolate (no alcohol), treat yourself to a dessert. Put whipped cream on your coffee. Sample flavors in an ice cream store. Suck on a piece of peppermint candy. Chew your favorite gum. Get a little bit of a special food you don't usually spend the money on, such as fresh-squeezed orange juice. Really taste the food you eat; eat one thing mindfully.with Touch
Take a bubble bath, put clean sheets on the bed. Pet your dog or cat. Have a massage, soak your feet. Put creamy lotion on your whole body. Put a cold compress on your forehead. Sink into a really comfortable chair in your home, or find one in a luxurious hotel lobby. Put on a silky blouse, dress, or scarf. Try on fur-lined gloves or fur coats in a department store. Brush your hair for a long time. Hug someone. Experience whatever you are touching; notice touch that is soothing.
poster:sunnydays
thread:911764
URL: http://www.dr-bob.org/babble/psycho/20090730/msgs/912005.html