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Apr 10, 2020 · RESISTT is a set of 7 techniques to help you deal with overwhelming emotions. Sheri Van Dijk covers this DBT exercise in her book DBT Made Simple. When you have an experience of overwhelming emotions it's hard not to act on unproductive urges ranging from minor (e.g. overeating) to serious (e.g. self-harm). RESISTT helps you cope with unhealthy ...
Apr 17, 2020 · 2. Shock your system with something cold. “Feeling an intense physical sensation can distract you from your emotional distress,” says Dr. Vasan. “For example, holding a cube of ice in your ...
Distracting yourself from the urge to self-harm. Distracting yourself from the urge to self-harm can give you breathing space and reduce the intensity of the urge. You can do distraction activities when you feel the urge to self-harm. Or as soon as you become aware that you're self-harming. Different distractions work for different people.
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- Talk to someone you trust. There’s nothing wrong with enlisting some help if you feel the urge. A best friend or family member will probably be happy to help distract you.
- Change your setting. Moving around may put you in a new headspace where the urge goes away. If you’re sitting in your room, go out to the kitchen and see how you feel.
- Do something creative. Paint, draw, or write your way out of whatever you’re feeling. If you self-harm when you feel strong emotions, try putting it into something creative.
- Shout as loud as you can. If the urge is intense, let that emotion out fast with some yelling. Screaming is a natural and normal way of expressing intense emotions, and you may feel better after shouting it out.
- Writing or Drawing on Skin. “I remember when I used to self-harm, I would take a marker and write positive words on my wrist.” — Vicki C. “I write or draw on the areas of skin instead — be it song lyrics, positive words or just doodles.
- Watch Funny Videos or Look Up Memes. “I find something funny to distract myself, like meme pages or fail videos. Often I look up one of my favorite YouTubers… their funny videos cheer me up and help me unwind.”
- Ask a Loved One for Help. “I call up a friend, and just ask them to stay on the line while I sleep. Not do or say anything, so that I don’t bother them much.
- Spending Time With a Furry Friend. “Right now it’s either distract myself with memes on Facebook, play with my puppy or talk to friends. I won’t mention I’m struggling, but they know at times.
urge strikes, or before they act on that urge. It is geared toward clients who are not in crisis and who are able to take a step back to objectively identify the consequence of acting on, or resisting, those urges. Clients who complete the list are expected to carry it with them, and to rehearse and review it repeatedly.
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What is resistt & how does it work?
What is resistt DBT?
Does resisting unwanted thoughts or emotions work in a situation of distress?
How do you deal with a mental health urge?
When talking about an urge lasting only 15 minutes, the most logical treatment is to put off using when you first get the urge. However, it takes knowledge and patience that the urge can and will go away. We often call this urge surfing. See the urge rise on the wave and then ride the wave all the way through until the urge is gone.
