When I become extremely overwhelmed I find myself having a full on meltdown. These can consist of extremely emotional reactions such as crying until I can’t breathe or soo angry I pop off at the mouth and/or throw things, scream, slam doors.
I need something to distract me immediately to limit the outbursts. Does anyone have a tool they recommend?
I think a sand art thing would be helpful but I also need something easy to transport and keep on my person.
additudemag.com/dbt-for-adh...
I have taught this skill to clients with other concerns. When I began to use the tools to manage my own stressors I found some relief.
Cognitive Behavioral Therapy, and mindfulness have helped me immensely! I CAN regulate my emotions now! I found out through therapy that my emotional dysregulation was related to not having been allowed to express my emotions. I stuffed them away for years. It’s possible to have a healthy experience with your feelings!
Interesting, I’ve tried CBT 3 times and be not been able to get anything from the process
There are other things that a great therapist can try, like DBT, dialectical behavioral therapy. We are all different people, with different needs based upon what we have been through. I’m sure that there is a way for a great counselor to help you. I wish you the very best as you find out what works best for you 😁
"A great therapist" is the opertive phrase here. VERY HARD TO FIND. My question is why do they have to be "Great? Why can't knowing this be the norm for professionals in this industry?
I found one in my 45ish years in psycho therapy, and that one I had recently, lasted only a year before she moved on. She did set me on the mindfulness path before we had to part ways, which has been helpful.....when I remember to do it as I am often overwhelmed by all the stuff I've got going on in my ADHD brain. Professionals (i.e. MDs,PhDs, Chiefs of psychiatry etc.) who routinely take my insurance & copay, either don't know what DBT is, or don't "want to go there" meaning they can't be bothered learning more about it.
Would appreciate info from anybody who knows how to access REAL , effective, affordable DBT .
Learning some good therapy techniques which are effective for you can be invaluable.
But if doing certain things, like making sand art, are therapeutic for you, then you can try a sand art app on your phone. (You did say that you wanted something "easy to transport and keep on my person.") So, if you think that might help you: do you need an app for iPhone or Android?
(Note: I work in tech support, so I'm not joking. You know what works to calm you. It may be possible to replicate that experience on your phone.)
If you like tactile feedback who likes drawing in sand, then maybe put some sand into a Ziploc bag. Roll it up to put in your pocket, and go. When you need it, lay it on a flat surface (still sealed, of course), and start drawing to your heart's content.
There are also all kinds of things that work as fidgets. (Not just spinners or those little bubble poppers that I see everywhere.) People used to carry "worry stones", just a little smooth stone to hold in your hand and rub with your thumb.
That’s a good idea…I’m going to look for an app like that.
I get super self conscious during those moments bc I’m s Special Ed teacher that works alongside a general educator. I don’t want to be looked down on bc I’m on my phone trying to calm myself and ppl see it as me not doing my job. I also don’t want to go through the bc process of explaining why I need these tools to be successful.
Somewhat ironic considering I will fight tooth and nail to advocate for my students that require accommodations for success but can’t do it for myself without an abundance of guilt.
The worry stone is a good idea but I’m so bad about losing everything that I’m not sure how id handle a situation where I need it and can’t find it.
I just started some exercises in DBT last week, pretty cool
Have you ever seen the movie Bad Boys II? I will often literally say "woosah" because the humor of using a fictional technique from a comedy movie helps me calm down...
I’m definitely going to check this out
ADHD and Impulse Spending
Scattered mind scattered life
Revenge Procrastination
Need a psychiatrist that truly understands ADHD
