Do you have go-to routines you do when you are starting to spiral?
Give me ideas! My therapist literally gave me so many and I wrote down a long list of coping statements BUT please tell me why I completely forget all of this when I'm in the middle of or about to spiral somehow. It's so annoying. I also live with other people so leaving these lists posted up anywhere is not an option. I know its a matter of habit. (sigh)
sincerely,
Frustrated bpd
@VioletteB82
Hey, something I've been doing recently is finding a comfortable sitting position, setting a timer, and just sitting still and closing my eyes for a few minutes.
Usually I'll feel drawn to something (e.g. feeling of tension around my eyes/jaw, imaginary sound, imaginary image) and I'll just notice how that feels. If my attention wants to go somewhere, I let it--unless if I want to keep it stuck on something specific, in which case I let myself do that.
Sometimes I feel more relaxed. Other times I'll still feel tense but it's like the tension becomes a bit more concentrated and less chaotic. I like that I don't have to remember to do anything or fight with thoughts.
@VioletteB82
1. Grounding Excercises
- 5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps you connect with the present moment and distracts from racing thoughts.
- Cold Water Splash: Splash cold water on your face or hold an ice cube in your hand to bring you back to the present moment.
2. Breathing Techniques
- Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat until you feel a bit calmer.
- Extended Exhale: Inhale deeply, then exhale for twice the time you inhaled. This can help slow your heart rate and relax your body.
3. Journaling
- Thought Dump: Write down everything you're thinking and feeling without censoring yourself. This can help release pent-up emotions.
- Gratitude Journal: List things you’re grateful for, even if they’re small. This can shift focus away from spiraling thoughts.
4. Moving Your Body
- Stretch or Yoga: Simple stretches or a few yoga poses can release tension.
- Quick Walk: A change of environment, especially if you can go outside, can work wonders in breaking a spiral.
5. Mindfulness or Meditation
- Guided Meditation: Short guided meditations are excellent for refocusing your mind and calming your thoughts.
6. Positive Distraction
- Mindful Activity: Draw, color, or work on a simple project. Engaging your mind in a calming task can interrupt the spiral.
- Listen to Calming Music or Nature Sounds: Music or sounds can be powerful in calming both the mind and body.