When you are in therapy there exists a "holding environment" that (theoretically) helps you to manage the awful feelings that arise.

In addition to that holding environment (whatever and however you and your therapist define it) there are things you can do for yourself. Sometimes I think I need a big fat poster with a numbered list on it:

1. Listen to relaxation tape.
2. Walk the dog (preferably all the way around the block and not just in front of the house).
3. Make a pot of coffee and read. (This requires concentration, that may not exist when I am really "in it.")
4. Take a shower.
5. Take a bath.
6. Walk on the treadmill.
7. Eat peanut butter and jelly or pea soup or a BLT or tea with milk and sugar. (usually I drink tea black but when I was little I had it with milk and sugar if I was sick)
8. Watch a movie.
9. Listen to some music.
10. Paint something or do a craft.
11. breathe, breathe, breathe
12. Meditate
13. Pray
14. Clean the kitchen or vacuum
15. Start over, eliminating 14.

How do you manage? (Please no holding environment topics here, that's in another thread.)