Thursday, March 15, 2012

DBT Panic List


DBT Panic List

http://www.dbtselfhelp.com/html/panic_list.html  click for more


Distress tolerance options for when you feel craving sensation, feeling depersonalized, dissociating, feeling unreal

  • Do something that creates a sharp physical sensation:


  • Squeeze ice hard (this really hurts). (Note: putting ice on a spot you want to burn gives you a strong painful sensation and leaves a red mark afterward, kind of like burning would.)


  • Put a finger into a frozen food (like ice cream) for a minute.


  • Bite into a hot pepper or chew a piece of ginger root.


  • Rub liniment under your nose.


  • Slap a tabletop hard.


  • Snap your wrist with a rubber band.


  • Take a cold bath.


  • Stomp your feet on the ground.


  • Focus on how it feels to breathe. Notice the way your chest and stomach move with each breath.


  • Claim your breath and body parts, like “this is my hand, this is my nose.” Touch those parts and notice how they feel as if you’d never touched them before.


  • Cover your arms with a layer of Elmer’s glue and let it dry (or dry it with a hairdryer if you are impatient). Slowly, gradually pick the glue off your skin.


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