Emotions

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Perfectionism

• Remember that hitting one perfect home run is less important than how many times you practice swinging your bat.

• The next time you would like to yell at yourself:

  1. Slow down.
  2. Saying it back to yourself as though you were speaking to your best friend.
  • Notice how you immediately change the narrative.
  • It is important to give ourselves what we would give to others.

Self Esteem

• Next time you think something negative of yourself:
  • Repeat it and say “I am thinking the thought that…”

Regulation

You’re not alone. You’re not powerless. Keep going.

The Resiliency Zone

Navigating Hyper States of Distress

• Coregulation
• Nap
• Call a hotline
• Compartmentalize
• Vent

Navigating Hypo States of Distress

• Going for a walk
• Stimming
• Seeing a friend
• Getting out of bed

All States

• Massage ¹
• Glimmers - The opposite of triggers
• Support Swapping

Habits

Be aware that it takes about six months to acquire or unlearn a new habit. Go one step at a time, and be mindful when you are beginning to slip so that you can get back on track.

• Add a new habit every six months.
• Use that time to test out new strategies without the pressure of keeping it up.
• See which ones are easiest to adopt, which ones help most, etc.
• The longer you practice bad habits, the harder they are to undo.
  • However, the longer you practice good habits, the harder it is to lose them.

Potential Habits

• Meditation
• Turmeric supplements ²

Footnotes

1. You can purchase a portable massage chair for under $100 on Amazon.

2. Could help with brain inflammation from depression.