My T has always told me I need to self-soothe and that I have to find my own ways to do it. I still have trouble. I suffer from anxiety and obsessive thinking. Far, I like your suggestion about listening to a particular sound and checking in.

My T suggested writing a "worry list" every night with 100 things I was worryng about. Yes, you can repeat them because it's hard to find 100. I did it for about a week and I think it helped at the time, but I couldn't keep doing it.

Riverx--what exactly are "introjects"? My T used that word a long time ago, but I never understood exactly what she meant. Thanks.