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Coping Resources 
[scroll down for resources for a crisis]

Calm Sea
Resources for Calming
 
  • Pause. Take a breath. Create some space between you and the current experience for a moment.

  • Acknowledging and identifying feelings for what they are - they are only one part of you, they do not define you

  • Remind yourself that feelings are temporary, they will pass

  • Connecting with others / sharing and offloading

  • Using imagination and guided visualisations

  • Consider what is in your control now, what choices do you have now that you may not have had before 

  • Cognitive coping - e.g. ‘I know what is happening (name the feeling), I have some strategies to manage this, it will pass’ / This is uncomfortable but not dangerous’ 

  • Self-pampering / self-care 

  • Sensory comforts (e.g. heavy blankets, aromatherapy oils, soothing touch, hugs, massage)

  • Music (soothing, calming)

  • Writing down thoughts and feelings

  • Connecting with nature, spirituality and / or something greater than ourselves 

  • Finding a place that offers some sense of safety and peacefulness - this could also be an imagined place 

  • Focussing on the here and now – name 3 things you can see, touch, smell, and hear

  • Calming activities such as yoga, meditation, gardening, reading, listening to a guided relaxation

  • Creative activities such as drawing, painting, collage, photography

  • Doing an activity mindfully (i.e. taking the time to notice the sensations, smells, tastes, textures, sounds)

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Rocks in Desert
Resources for Grounding
 

Learning to be in the present

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  • Finding your own anchors to help ground yourself (e.g. familiar comforting object, sound, taste, smell)

  • Reminders of the present (e.g. how old I am now, day, date, season, time, place you are in)

  • Orientating self to surroundings: e.g. name 5 blue objects / describe an object in detail

  • Things to awaken the senses (e.g. cold shower / cold drink / ice cubes, fresh air on your skin, strong mints)

  • Throwing and catching a ball – helps the mind to focus on the present

  • Focus on part of the body that feels safe (e.g. soles of the feet)

  • Connecting with ‘safe’ others / reaching out for help

  • Being around children or animals (whose focus tends to be in the present and therefore can help you to be more present)

  • Yoga / Qi Gung / Tai Chi - all of which focus on the experience of the body and breath in the present moment

 

Increasing levels of arousal to reduce dissociation

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  • Brief vigorous activity to get your energy level up 

  • Mental stimulation to get your brain more engaged 

  • Watching  / listening to an enjoyable and stimulating film / documentary / podcast

  • Energising music

  • Having a stimulating conversation with someone

 

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Hills and Valleys
Resources for Energising
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  • Physical activity (e.g. sports, walking, riding a bike, swimming, dance) increase endorphins and can provide sense of achievement

  • Setting small achievable goals / doing achievable tasks to help build confidence and a sense of reward

  • Listening to energising music 

  • Cooking and enjoying a healthy meal

  • Drinking plenty of water increases blood flow

  • Completing a gratitude list (e.g. 3 things that you feel grateful for each day)

  • Comedy/humour (increases range of emotional experience, i.e. gets us out of constriction of thoughts and feelings)

  • Making a commitment to others / meeting a friend

  • Connecting with memories that evoke a sense of achievement, empowerment, or having overcome a challenge – remembering what this felt like and the skills / qualities that enabled you to do this

  • Helping someone else

  • Learning something new

Crisis services

When you're feeling unsafe 

If your life is at risk, you need an emergency service.

Safety plan

The Stay Alive App helps you to develop your own personal safety plan from any device
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Helplines

Helplines provide trained listeners and often have other options for getting in touch, like email, text messaging or web chat

CALM: 0800 58 58 58 (5pm–midnight)
Samaritans: 116 123 (24/7)
 SANEline: 0300 304 7000 (4.30pm–10.30pm).
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Emergency GP appointment

Contact your GP -  they should be able to offer an emergency appointment

A&E (999) 

If your life is at risk, contact or present to an emergency service.
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