A Journey towards Integration
The next Crisis Survival Skill on our agenda is Self-soothe. Many of the self-soothing activities are also things we do to take care of ourselves — to feed our body, mind, and spirit what we need to grow and succeed. I think many BPDers can tend to neglect self-care, because secretly we feel we don’t deserve it. (I plead guilty on that score!) But — especially when we feel down — regular, mindful self-care is a great habit to get into, because it builds inner peace, confidence, and self-worth. If you don’t believe me, try it! (Hell, try it even if you do believe me!) Pick a couple of self-soothing activities you can practice daily, and keep a record of your feelings for one week. See if you don’t feel better about yourself when you actively care for your whole self.
In the room where we have our group sessions, there is a little basket of Crisis Survival items for us to use if we get triggered during group. We can use a miniature teddy bear, a silky scarf, a couple of fragrances (lavender and vanilla?), a small ice pack, a squeezable stress ball, some pretty stones, etc. (I wish it held chocolate cheesecake, but food can be a trigger for many BPDers with eating disorders.)
Many people make up their own little boxes to use at home, full of things that make them feel good. (I don’t have an actual box of things, but I have a mental list of soothing items and activities prepared, and I keep soothing items in different places.) Looking at my son (and especially just being with him, touching and playing with him) is very soothing for me, and I have his pictures on my computer and cell phone. I love to look at tropical beach scenes, and will visit vacation websites for this purpose (although I think this activity would more properly fall under the V in I.M.P.R.O.V.E., which we’ll learn about next — but DBT skills have a lot of overlap, and if it soothes me, I can circle both skills).
My absolute go-to self-soothe skill is taking a shower. Especially when I’m feeling hurt or my nerves are raw from stress, I love the comforting heat raining on my shoulders, coursing down, warming me from head to toe. Some scented body wash and a mindfully-slow, luxurious soaping of my whole body help to melt away the tension and hurt. If I’m really feeling awful, I’ll sit in the shower and have a cry, letting the warm rain fall on me like an embrace, until I can calm down. As before, I validate my emotion by naming it, then telling myself it is okay, it’s perfectly understandable and natural that I feel ___.
After my shower, I often apply a fragrant, creamy lotion all over my body. (Canadian winter = dry skin) You don’t have to use lotion — anything you would like to apply to your skin that has a nice scent (or even no scent) will do. Just the act of rubbing it into my skin, taking care and time and attention, is relaxing and soothing. Of course, it’s best if I do it mindfully, paying attention to the fragrance and the feel of my hands on my body. But even if my mind wanders off while I am doing this, some part of my brain registers the act of touching and taking care of myself — and I feel better about myself.
Distress Tolerance: Part 2 (self soothing)@Living with BPD
Transcript of From Chaos to Freedom: Crisis Survival Skills, Part 1: Distracting and Self-soothing, a video lesson by Marsha Linehan.
DBT Skills Handbook, p. 62