- Call my sponsor.
- Call my therapist.
- Call my best friend.
- Talk to my mom.
- Take Vistaril (my PRN for anxiety).
- Write poetry.
- Listen to my favorite station on Pandora.
- Read my inspirational quote book.
- Take a bubble bath.
- Brew a cup of hot tea.
- Surf the web.
- Eat some chocolate.
- Cuddle with my cat, Arlo.
- Fantasize about something positive, instead of dwelling on the negative.
- Make a pros/con list about acting out.
Tuesday, April 16, 2013
HAWMC Day 11 - My New Favorite App - DBT911
Ok, so I am now going out of order in using the prompts, but I am too excited about a new app that my therapist told me about to do the prompt for today. Day 11 asks me what is my favorite health smartphone app and the answer is absolutely DBT911. It's available for both the Android and the Iphone. My therapist recommended that I use this app when I told her that I was disappointed that when I got triggered during my vacation a few weeks ago, I couldn't remember a lot of my DBT coping skills and so I acted out. I didn't act out as badly as I would have in the past, but still I felt pretty disappointed in myself. The app takes you to a page where you can access information on mindfulness, distress tolerance, relationship skills, emotion regulation, and validation. The sections, of course, don't hold as much information as your workbook probably does, but they have enough to refresh your memory. My favorite part of the app is the "Crisis List," where you can list all of the possible coping skills that will help you in an emotional crisis. You can even then change the order of your list, so that it reads exactly in the way that will be the most helpful for you. Here is my Crisis List as an example: