I ACCEPT
I'm going to just watch a funny show or listen to some uplifting music.
If she says just one more thing I am going to fight right now. I think I am going to just sit here and be quiet for a moment.
What is the Stop
I am going to just grab this frozen orange out of the freeze and hold it for a few minutes.
What is Temperature.
I'm going to sit in my car and scroll through the old pictures in my phone of my last vacation. That was such a good memory.
What is vision or sight.
I am going to treat myself to a weekend away so I can clear my head.
What is vacation.
I'm going to use a safe sensory activity such as a warm shower or holding something soft.
What is Sensations
I have thought about what I want to do so now I am going to do it carefully.
What is the Proceed mindfully
I am going to relax and try not to tense up my muscles.
What is Paired muscle relaxation.
It has been a stressful day. I am still upset about what happened at work this morning. Before I go home I'm going to stop and treat myself to an ice cream cone.
What is taste.
I'm going to just light some candles, put on some soft music and take a bath.
What is relaxation.
I don't have to think about this right now. Maybe I will think about it tomorrow.
What is Pushing away.
My brother is always starting something and I am trying to stay calm. I am going to just lock myself in my room for a moment.
What is Take a step back.
I am so mad. I am going to do a high intensity workout on my break before I log back into work.
What is Intense exercise.
I need to relax myself. I am going to put on my diffuser with some lavender oil in it. That should help me.
What is smell.
I need to find out why I keep getting into the same situations. It has to be me because it isn't always the same person.
What is meaning.
I am going to think about a time when things worked out perfectly in a rough situation.
What is Comparison
I am just sitting here watching what is going on in the family argument. I notice my heart rate is rising and I am getting hot. I know I don't need to join the argument.
What is Observe.
I am sitting in my car doing my best to slow down my breathing.
What is Paced breathing.
I just want to wrap myself in my big fluffy blanket and close my eyes for a few minutes.
What is touch.
I put positive words on my bathroom mirror so when I am doing my morning routine I can read them.
What is encouragement.
I am going to go help my neighbor rake up leaves they have a huge yard and I am sure they would appreciate the help.
What is Contributing.
Name all the things I can do to STOP before reacting.
What is don't act immediately; walk away, breathe, or pause; Notice thoughts, emotions, urges & what's happening; and choose what to do next instead of reacting automatically
(Stop, Take a step back, Observe & Proceed mindfully)
If I am really worked up about something tell me the 4 things I can do to calm myself.
What is splash cold water on my face, take a walk, slow down breathing, and tense and relax different muscle groups.
(Temperature, Intense exercise, paced breathing, & paired muscle relaxation)
What is hearing or sound.
I am going to focus on cleaning my closet. I need to really do the whole room but today I am going to just make the closet my focus.
What is one thing in the moment.