Safety planning
@Ben-RO suggested I make a thread to talk about my safety plan so here it is 🙂
I used to have a safety plan that I didn't even really try to follow but then yesterday at my psychologist appointment we made a new one because I am Not Good right now.
Basically there's some self-care things that I need to do everyday whether I'm feeling okay or not. Then there's some distraction type things I can do if I'm feeling like crap. If I'm having suicidal thoughts but feel like I can keep myself safe I've got the Lifeline and eheadspace numbers or I can call the headspace clinic I go to. If I don't think I can keep myself safe for long I'm supposed to go to the local hospital. And if I can't keep myself safe at all then I can call an ambulance.
I'm doing pretty well at following it today. I don't want to, at all, and I'm tired and it sucks and I'm trying really hard to be positive about this plan rn but I'm not really convincing myself.
It is frustrating but I am starting to see that sometimes its my body and brain telling me I need more tlc 🙂
Thats a good idea! We incorporated that into my safety plan which I liked. What things could you write on your list? 🙂
Wow that's a really cool idea @JanaG! I'm glad to hear it helped you, I should try it out 🙂
Another idea is to make a 'sensory box.' The idea is that when we feel bad or even when we're bored, we can stimulate our senses to 'self soothe' (kind of similar to mindfulness). So you make a box with things (or ideas of things) to stimulate your senses. Some suggestions:
Activity cards
These are cards with options of activities you could do. When you're bored or ruminating, you can pick one and do the activity you listed. Some ideas:
- Have a bubble bath or a shower (touch)
- Light a scented candle or incense (smell)
- Go for a walk (visual)
- Listen to music (auditory) - include personalised suggestions
- Meditate (auditory and/or visual)
- Call a friend
- Watch a funny movie (visual) - include personalised suggestions
Objects
These are objects that you find pleasing in some way. Some ideas:
- Marbles of your favourite colour - visual
- Gemstones
- Stress balls
- CDs
- DVDs
For more suggestions
http://www.dbtselfhelp.com/html/self-sooth.html
http://healthofmind.tumblr.com/post/22571448384/self-soothing-sensory-kit
I'm glad to hear things have been kinda looking up again.
As I was reading through this thread there was a couple things I wanted to share.
1. I totally get the feeling anxious about telling your mum about your suicidal thoughts. I've been there. And it turned out to be the best thing because now I'm not so stressed to attend apts and take care of me. I just say I need time out and I'm free to do my self care healing stuff ☺
2. The cycle thing you described sounds familar for me to. When I'm feeling low or like the low is happening I try to look after myself even more to help me.
Thanks for sharing your experience @Bee 🙂 You're right, in some ways it probably was less stressful in terms of doctor's appts and things once she knew. And it's really good to know that other people experience the cycle thing too (although not good that you have to live with that, too 😞 ) - it's just so frustrating! I'm thinking about making a list of stuff to do when I feel like that so I don't have to think about it as much.
Thanks @JanaG 🙂
Thanks for checking in @JanaG 🙂 Overall I've been improving lately mostly due to medication FINALLY working. Things are geting tough again though and I'm not sure why 😞 But I'm doing okay.
No worries! 🙂
Glad to hear the medication is helping you overall and that you're doing OK. Sounds like you feel that it's been a little bit harder, though? Did you want to talk about that?
Do you have time this weekend for fun and self care?
@JanaG I just feel like I'm always going through the same cycle of feeling okay for a bit and falling back down again. I'm also kinda confused about some personal stuff atm which isn't helpling. It's just been a bad week. But it's okay. I know I have the skills that I need and I know I will be able to get through this 🙂 Thoughts are just thoughts and I do not have to believe them or do what they say.
I took a three hour nap today, does that count as self care? 
I also thought I might take a look through the coping skills thread on here and try something new if I can.
(How are you doing also? Hope you're okay)
Sounds like you have a plan and that you are practicing being mindful 🙂
Haha yes I think that counts. Taking a look at some new coping skills is a great idea. What kind of techniques or strategies have you explored already?
I am doing well, thanks for asking. A bit stressed about exams but otherwise all is good!
@JanaG It sounds weird I guess but light always makes me feel better...like just looking around the room that I'm in and looking at colours and lights and shadows. So that's been helping. I'm going to write down everything that I need to do next week, too, so I can feel a bit less stressed. Any coping skills that work for you that you'd recommend?
I'm glad you're doing well 🙂 Good luck with your exams!
@DruidChildThat sounds interesting, I'll have to try that sometime. Does that mean you like being outdoors too? Sometimes I go to the park to meditate, study or just relax when the weather is nice.
There's a meditation app called 'SmilingMind,' another type of meditation called safe place imagery, jogging, thought challenging worksheets, colouring (you might enjoy this if you enjoy observing colours), CBT workbooks which are written for specific disorders are also good, and spending time with friends. I've pasted some links if any of those sound interesting to you. Don't feel pressured if they don't sound like they are your thing. We all have to find what works for us. 🙂 If you do try them, or you have any questions, please let me know.
I can see that you've been quite active on the forums, have you used ReachOut NextStep? If so, how did you find it? I haven't used it myself before (other than to see how it works). If not, that could be a good place to start.
SmilingMind App:
Safe Place imagery:
http://www.getselfhelp.co.uk/docs/SafePlace.pdf
Colouring:
For learning about unhelpful thoughts and how to challenge them:
http://www.hpft.nhs.uk/_uploads/documents/help-for-adults/cbt6-tool-3-thought-challenging.pdf
Omg @JanaG thank you for all the links!! They look really helpful...I'd never heard of the safe place imagery before, I think I'm going to try that tonight 
I wish I could hi-five it more than once, it must have taken you some time to put together that answer! And I love that gif! It's very soothing. I have tried NextStep, it didn't really work for me though. And yep I love being outside!
No worries @DruidChild 🙂
Glad to hear you're willing to give safe place imagery a go! I think it can take a while to get into it, but it can be very relaxing once you get the hang of it.
I'd love to hear how it goes for you.
@JanaG The safe place imagery worked really well! I think it'll take me a while to properly get into it, too, but it was nice. My safe place involved rain and a cat
Thanks @Creativegirl12 🙂 And I'm sorry to hear things are so tough for you right now. I hope you feel a bit better soon.
