911 Dialectical Behavior Therapy Skills for When You’re Triggered
In this post, I will briefly go into a situation that triggered me today (it’s about an abusive alcoholic… if that might be a trigger for you, you can skip the italicized section to avoid…) and then what I did to cope. I will then add some ideas for a DBT Crisis Toolbox that you may find helpful to put together for when things get really difficult to handle. If you have additional ideas on what could go in such a self-care kit, please let me know your thoughts.
Right now, it’s 911 on the DBT skills, because his drunken cruelty has triggered me.
Also, another colleague suggested I move out of my office to a desk space upstairs so that they can store boxes in my space. That would suck, but I could live with it and make the best of it.
Doing the best I can. Breathing. Just this moment. All is well.
The great thing about all of this work in Dialectical Behavior Therapy is that when you apply it outside of the clinical group/class setting, it works. I’ll keep you updated with how it goes and some ideas on dealing with being triggered.
- jaw clenching
- shoulders and neck tensing
- the impulse or desire to run from the situation
- The impulse to be Mother Hen and take care of all of my coworkers
- Impulse to cause a scene/get out of control emotionally
- Taking space to myself to regroup
- Deep breathing
- Noticing my body’s reaction
- Noticing my thoughts
- Using Wise Mind to do self-talk that encouraged me through the clutter of emotional reactions and emotional, intense (and somewhat hysterical) thoughts
- Thinking of my long term goals of maintaining my job, self-respect, respect of my coworkers, and the relationships with my coworkers
- I checked in with a co-worker who was also visibly upset, and we supported each other. He suggested that I go home if I need to or get online and do something that would take my mind off of it. He doesn’t know my diagnosis, but he, in a sense, gave me permission to “distract,” which I did.
- Decided to self-soothe with some comfort food. I’m not one for feeding emotions through food, but I do make exceptions
- Referred to my Pinterest boards, specifically the Self-Soothing Board. The images and music are ones that I collect when I am not in crisis so that I have them to refer to when I am.
- As a result of DBT group being cancelled, I used the time to blog and to create a video for you
- I decided that I can keep it together, not add more drama to the situation, and get through…and you know what? I am.
|DBT digest/cheat sheet. Click to enlarge.|
And here’s that video for you:
Leave a ReplyWant to join the discussion?
Feel free to contribute!