My health insurance changed, so I have a new therapist. I have seen him twice, so far. I am doing well, so we may move to monthly appointments.
He went over some sensory and other coping skills and assigned me to get items. I have a post “Coping With Schizoaffective Disorder” https://lorib434.wordpress.com/2017/03/20/coping-with-schizoaffective-disorder/ These are additional tools
The first is a calming essential oil, like lavender. I don’t like that so I got chamomile and an inhaler. I was skeptical but I enjoy the scent.
The next was a photo of a safe scene.it could be a place in nature, whatever you feel is safe. I took a picture of my bedroom with my dog. That is my safe place.
Music. Something relaxing like rainfall or ocean waves. I found some nature sounds on YouTube.
Fabric, an item that is soft to hold. I bought a fuzzy sock at the dollar store.
Lemon drops or sour candy
Some other things he recommended:
Box breathing (inhale for 4 seconds, hold for 4 seconds, exhale fir 4 seconds).
Exercise
Watch a funny show
Take a shower
Throwing something safe, like modeling clay
I told him I did not think I would do the throwing, but he encouraged me to try them all. I bought clay but have not tried throwing it yet.
When I told him I have trouble getting in the shower. I don’t like to get cold. He asked if anything had happened in a bathroom or shower. I did not go into details but told him yes, when I was 8 years old. He told me to have all the coping tools and journal from the perspective of an 8 year old. I don’t know how to do that, so I journaled what I remember. I think the tools helped me stay calm. I don’t believe that has to do with me having trouble with showers, though.
Stronger Than You Think 