Monday, November 1, 2010

October 31st - November 7th, 2010

After spending the week getting in touch with your body sensations let's take a look at "What you know works". 

Obviously we will have "down" times. It would be ineffective to believe that we won't. However, it is what we do when those down times come around that will make all the difference. What have you built for yourself that will act as your safe haven? What qualities should a haven have? What necessities should it have? There are many factors to consider. 

To better understand what will work and what will not, first you will have to take a look at what has been your habit thus far? What do you do now when you are in crisis to keep yourself safe? Have it fixed in your mind what it is that you do, and ask yourself if it is effective. Does it get you through your crisis with no "extra" damage, are you able to have your skills close by? It isn't always that simple to use skills when you are in crisis. In fact the lack of use may cause guilt during your crisis, so does your crisis plan make it possible for you to absolve yourself of having to be completely skillful, yet leave a lot of room open for you to be so if you are able?

Next you'll want to establish a time line. This will need to be done prior to a crisis. This is something that you will want to know about and know how to execute before you are in a crisis. A timeline will allow you to spend your emotions during the crisis and force you to take inventory on those emotions periodically throughout your crisis. For example, if I were in crisis and I took the appropriate dose of medication to calm-down and take a rest. I would be allowing and at the same time committing to returning to take inventory by having a timeline that says, after my nap I will reassess. Or perhaps I would watch a movie, and after the movie I reassess. You see you give yourself something to do to reduce the suffering but also give yourself a specific time to reevaluate your condition. Sometimes the timeline needs to be longer, it really depends on what you know about yourself and the magnitude of a crisis. A day may be advisable. It really is important that you mediate on what is right for you. 

The strongest caution is to be aware that you must leave room for being skillfull if you are able. Let's say for your crisis plan you intend to go shopping. This may soothe, but you are also leaving yourself open to not being able to try something else if it does not work. You would now be out in public and not have some skills at your disposal. So pick carefully what you can do in crisis. Remember, this is different than just a distress tolerance skill. 

Take some time with this. Be kind to yourself and really give this the right amount of time.  Be honest with yourself too, if you are currently doing something and it isn't really working, let it go and work towards a new plan. 

Let's hear about what your ideas are inside the forum!

Hope to see you all there!


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