Distracting
There are times when it is helpful to distract yourself from pain. Painful situations cannot always be immediately processed, so you may have to tolerate the feelings. A way to remember these skills is the phrase "Wise Mind ACCEPTS".
Activities (a way to fill your short term memory with alternate thoughts, images, and sensations)
- Focus attention on a task you need to get done
- Rent movies; Watch TV
- Clean a room in your house
- Find an event to go to
- Play computer games
- Go walking; Exercise
- Surf the internet; Write emails
- Play sports
- Go out for a meal or eat a favorite food
- Call or go out with a friend
- Listen to your ipod; download music
- Build something
- Spend time with your children
- Play cards
- Read magazines, books, comics
- do crossword puzzles or sudoku
Contributing (refocuses your attention away from yourself)
- Find volunteer work to do
- Help a friend or family member
- Surprise someone with something nice (a card, a favor, a hug)
- Give away think you don't need
- Call or send an instant message encouraging someone or just saying hi
- Make something nice for someone else
- Do something thoughtful
Comparisons/Compassion (as a way to recast your situation in order to access gratitude)
- Compare how you are feeling now to a time when you felt different
- Think about people coping the same as you or less well than you
- Compare yourself to those less fortunate
- Watch news briefs to gain perspective of the world around you
Emotions (replace your current distressed emotion with a less distressing emotion)
- Read emotional books or stories, old letters
- Watch emotional TV shows; go to emotional movies
- Listen to emotional music
Suggestions: Scary/thrilling movies, joke books, stand up comedy, funny records, uplifting music, soothing music, energizing music
Pushing away (for when there is nothing you can do about the situation at the moment)
- Push the situation away by leaving it for a while
- Leave the situation mentally
- Build an imaginary wall between yourself and the situation
- Block thoughts and images from your mind
- Notice ruminating; yell"NO!"
- Refuse to think about the painful situations
- Put the pain on a shelf. Box it up and put it away for a while.
- Deny the problem for the moment
Thoughts (to fill the short term memory with alternate thoughts to prevent reactivation of troubling thoughts)
- Count to 10, count colors in a painting or poster or out the window, count anything
- Repeat words to a song in your mind
- Work puzzles
- Watch TV or read
Sensations (use other sensations to interfere with the current physical part of the negative emotions)
- Squeeze a rubber ball very hard
- Listen to very loud music
- Hold ice in your hand or mouth
- Go out in the rain or snow
- Take a hot or cold shower
Be sure to write down any suggestions that you would find particularly helpful, and add any of your own that aren't included.
Self Soothing
The practice of self soothing can be done whenever it is needed. It has to do with the comforting and nurturing of self, being kind and gentle to yourself. You can remember your self soothing skills through the five senses.
Vision
- Look at the stars at night
- Look at pictures you like in a book
- Buy one beautiful flower
- Make one space in a room pleasing to look at
- Light a candle and watch the flame
- Set a pretty place at the table using your best things
- Go to a museum or poster shop with beautiful art
- Browse through stores looking at things
- Sit in the lobby of a beautiful old hotel
- Look at nature around you
- Walk in a pretty part of town
- Watch a sunrise or a sunset
- Go to a dance performance, or watch it on TV
- Go people watching or window shopping
- Be mindful of each sight that passes in front of you
- Take a walk in a park or a scenic hike
Hearing
- Listen to soothing or invigorating music
- Pay attention to the sounds of nature (waves, birds, rainfall, leaves rustling)
- Pay attention to the sounds of the city (traffic, horns, city music)
- Sing to your favorite songs
- Hum a soothing tune
- Burn a CD or make a playlist that will get you through rough times and listen to it
- Be mindful of any sounds that come your way, letting them go in one ear and out the other
- Turn on the radio
- Learn to play an instrument
Smell
- Use your favorite soap, shampoo, aftershave, cologne, or lotion, or try new ones at the store
- Burn incense or light a scented candle
- Open a package of coffee and inhale the aroma
- Open the window and smell the air
- Put essential oil in a bowl in your room
- Sit in a new car and breathe the aroma
- Boil cinnamon. Make cookies, bread, or popcorn
- Smell the roses
- Walk in a wooded area and mindfully breathe in the fresh smells of nature
Taste
- Eat some of your favorite foods
- Drink your favorite soothing drink, such as tea, hot chocolate, latte, or a smoothie
- Treat yourself to a dessert
- Eat macaroni and cheese or another favorite childhood food
- Sample flavors in an ice cream shop
- Such 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 or your favorite candy
- Really taste the food you eat. Eat one thing mindfully.
Touch
- Take a long hot bath or shower
- 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 comfortable chair in your home
- Put on a blouse or shirt that has a pleasant feel
- Take a drive with the car windows rolled down
- Run your hand along smooth wood or leather
- Hug someone
- Put clean sheets on the bed
- Wrap up in a blanket
- Notice touch that is soothing
Be sure to write down any suggestions that you would find particularly helpful, and add any of your own that aren't included.
Improving the Moment
This skill can help by replacing negative events with more positive ones. An easy way to remember these skills is with the word IMPROVE.
Imagery
- Imagine very relaxing scenes
- Imagine a secret room within yourself, furnish it any way that you would like, close and lock the door on anything that can hurt you
- Imagine everything going well
- Make up a calming fantasy world
- Imagine hurtful emotions draining out of you like water out of a pipe
- Remember a happy time and imagine yourself in it again; play out the time again in your mind
Meaning
- Find purpose or meaning in a painful situation
- Focus on whatever positive aspects of a painful situation you can find
- Repeat these positive aspects in your mind
- Remember, listen to, or read about your spiritual values
Prayer
- Open your heart to a supreme being, God, or to your own Wise Mind
- Ask for strength to bear the pain
- Turn things over to God or a higher being
Relaxing
- Take a hot bath or sit in a hot tub
- Drink hot milk
- Massage your neck and scalp
- Practice yoga or other stretching
- Breathe deeply
- Change your facial expression
One thing in the moment
- Focus your entire attention on just what you are doing
- Keep yourself in the moment
- Put your mind in the present
- Focus your entire attention on the physical
- Listen to a sensory awareness recording
Vacation/Taking space
- Give yourself a brief vacation
- Get in bed and pull the covers up over your head for a while
- Go to the beach or the woods for the day
- Get a magazine and read with a salty or sugary snack
- Turn off your phone for the day
- Take a blanket to the park and spend an afternoon sitting outside
- Take a 1 hour breather during some hard work
- Take a brief vacation from some responsibilities
Encouragement from self
- Cheer lead yourself; "You go!" "You're awesome!"
- "I will make it out of this"
- "I'm doing the best I can"
- Repeat over and over "I can stand it"
- "This too shall pass"
- "I will be okay"
- "It won't last forever"
Be sure to write down any suggestions that you would find particularly helpful, and add any of your own that aren't included.
There are times when it is helpful to distract yourself from pain. Painful situations cannot always be immediately processed, so you may have to tolerate the feelings. A way to remember these skills is the phrase "Wise Mind ACCEPTS".
Activities (a way to fill your short term memory with alternate thoughts, images, and sensations)
- Focus attention on a task you need to get done
- Rent movies; Watch TV
- Clean a room in your house
- Find an event to go to
- Play computer games
- Go walking; Exercise
- Surf the internet; Write emails
- Play sports
- Go out for a meal or eat a favorite food
- Call or go out with a friend
- Listen to your ipod; download music
- Build something
- Spend time with your children
- Play cards
- Read magazines, books, comics
- do crossword puzzles or sudoku
Contributing (refocuses your attention away from yourself)
- Find volunteer work to do
- Help a friend or family member
- Surprise someone with something nice (a card, a favor, a hug)
- Give away think you don't need
- Call or send an instant message encouraging someone or just saying hi
- Make something nice for someone else
- Do something thoughtful
Comparisons/Compassion (as a way to recast your situation in order to access gratitude)
- Compare how you are feeling now to a time when you felt different
- Think about people coping the same as you or less well than you
- Compare yourself to those less fortunate
- Watch news briefs to gain perspective of the world around you
Emotions (replace your current distressed emotion with a less distressing emotion)
- Read emotional books or stories, old letters
- Watch emotional TV shows; go to emotional movies
- Listen to emotional music
Suggestions: Scary/thrilling movies, joke books, stand up comedy, funny records, uplifting music, soothing music, energizing music
Pushing away (for when there is nothing you can do about the situation at the moment)
- Push the situation away by leaving it for a while
- Leave the situation mentally
- Build an imaginary wall between yourself and the situation
- Block thoughts and images from your mind
- Notice ruminating; yell"NO!"
- Refuse to think about the painful situations
- Put the pain on a shelf. Box it up and put it away for a while.
- Deny the problem for the moment
Thoughts (to fill the short term memory with alternate thoughts to prevent reactivation of troubling thoughts)
- Count to 10, count colors in a painting or poster or out the window, count anything
- Repeat words to a song in your mind
- Work puzzles
- Watch TV or read
Sensations (use other sensations to interfere with the current physical part of the negative emotions)
- Squeeze a rubber ball very hard
- Listen to very loud music
- Hold ice in your hand or mouth
- Go out in the rain or snow
- Take a hot or cold shower
Be sure to write down any suggestions that you would find particularly helpful, and add any of your own that aren't included.
Self Soothing
The practice of self soothing can be done whenever it is needed. It has to do with the comforting and nurturing of self, being kind and gentle to yourself. You can remember your self soothing skills through the five senses.
Vision
- Look at the stars at night
- Look at pictures you like in a book
- Buy one beautiful flower
- Make one space in a room pleasing to look at
- Light a candle and watch the flame
- Set a pretty place at the table using your best things
- Go to a museum or poster shop with beautiful art
- Browse through stores looking at things
- Sit in the lobby of a beautiful old hotel
- Look at nature around you
- Walk in a pretty part of town
- Watch a sunrise or a sunset
- Go to a dance performance, or watch it on TV
- Go people watching or window shopping
- Be mindful of each sight that passes in front of you
- Take a walk in a park or a scenic hike
Hearing
- Listen to soothing or invigorating music
- Pay attention to the sounds of nature (waves, birds, rainfall, leaves rustling)
- Pay attention to the sounds of the city (traffic, horns, city music)
- Sing to your favorite songs
- Hum a soothing tune
- Burn a CD or make a playlist that will get you through rough times and listen to it
- Be mindful of any sounds that come your way, letting them go in one ear and out the other
- Turn on the radio
- Learn to play an instrument
Smell
- Use your favorite soap, shampoo, aftershave, cologne, or lotion, or try new ones at the store
- Burn incense or light a scented candle
- Open a package of coffee and inhale the aroma
- Open the window and smell the air
- Put essential oil in a bowl in your room
- Sit in a new car and breathe the aroma
- Boil cinnamon. Make cookies, bread, or popcorn
- Smell the roses
- Walk in a wooded area and mindfully breathe in the fresh smells of nature
Taste
- Eat some of your favorite foods
- Drink your favorite soothing drink, such as tea, hot chocolate, latte, or a smoothie
- Treat yourself to a dessert
- Eat macaroni and cheese or another favorite childhood food
- Sample flavors in an ice cream shop
- Such 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 or your favorite candy
- Really taste the food you eat. Eat one thing mindfully.
Touch
- Take a long hot bath or shower
- 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 comfortable chair in your home
- Put on a blouse or shirt that has a pleasant feel
- Take a drive with the car windows rolled down
- Run your hand along smooth wood or leather
- Hug someone
- Put clean sheets on the bed
- Wrap up in a blanket
- Notice touch that is soothing
Be sure to write down any suggestions that you would find particularly helpful, and add any of your own that aren't included.
Improving the Moment
This skill can help by replacing negative events with more positive ones. An easy way to remember these skills is with the word IMPROVE.
Imagery
- Imagine very relaxing scenes
- Imagine a secret room within yourself, furnish it any way that you would like, close and lock the door on anything that can hurt you
- Imagine everything going well
- Make up a calming fantasy world
- Imagine hurtful emotions draining out of you like water out of a pipe
- Remember a happy time and imagine yourself in it again; play out the time again in your mind
Meaning
- Find purpose or meaning in a painful situation
- Focus on whatever positive aspects of a painful situation you can find
- Repeat these positive aspects in your mind
- Remember, listen to, or read about your spiritual values
Prayer
- Open your heart to a supreme being, God, or to your own Wise Mind
- Ask for strength to bear the pain
- Turn things over to God or a higher being
Relaxing
- Take a hot bath or sit in a hot tub
- Drink hot milk
- Massage your neck and scalp
- Practice yoga or other stretching
- Breathe deeply
- Change your facial expression
One thing in the moment
- Focus your entire attention on just what you are doing
- Keep yourself in the moment
- Put your mind in the present
- Focus your entire attention on the physical
- Listen to a sensory awareness recording
Vacation/Taking space
- Give yourself a brief vacation
- Get in bed and pull the covers up over your head for a while
- Go to the beach or the woods for the day
- Get a magazine and read with a salty or sugary snack
- Turn off your phone for the day
- Take a blanket to the park and spend an afternoon sitting outside
- Take a 1 hour breather during some hard work
- Take a brief vacation from some responsibilities
Encouragement from self
- Cheer lead yourself; "You go!" "You're awesome!"
- "I will make it out of this"
- "I'm doing the best I can"
- Repeat over and over "I can stand it"
- "This too shall pass"
- "I will be okay"
- "It won't last forever"
Be sure to write down any suggestions that you would find particularly helpful, and add any of your own that aren't included.
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