[sugahorse1]

I'm hitting quite a bad depression and have been having these urges for a few days now.

I need some advice on how to get it under control before I act. My T doesn't seem too stressed about these things anymore, especially as we have discussed it and she thinks I have learnt healthier coping mechanisms. Which I largely do implement, but sometimes the urges become so intense they override it

[Samanthagreene]

There's always YouTube binges, but those often make you feel worse. The 5 minute game (I won't SI until 5 minutes, okay, now I won't SI until 10 minutes etc.). I would check out the things to do instead thread above the forum.

[sugahorse1]

Too late.
Thanks tho.
I will go read up and get a better plan for next time.

I'm sorry

[beloiseau]

Have you ever heard of the TIPP skills in DBT therapy? They are used to quell intense urges.
T: intense temperature - place an ice pack over your eyes for a few minutes
I: intense exercise - do intense exercise for 10 minutes
P: paced breathing - notice your breath, take a deep breath in and slowly exhale
P: progressive muscle relaxation - you can do it by yourself, do a guided meditation, or do a muscle relaxation CD

They always work pretty well for me, and are a good distraction. They actually help change your physiology, so the urges become less intense. I'm actually off for some exercise right now... good luck!

ANY kind of distraction that works for you.

Breathing: Slowly in and out. While counting. This is breath number one in. hold, this is breath number two out. pause. This is breath number two in......

Observation: Look at a picture or photo. Count something in it. There are 17 pedals on the white flower and only 13 on the purple flower.

Think of your favorite song. And hand write out the lyrics three times.

Basically ANYTHING that gets your mind off of whatever is stressing you out and on to something else. Even if only for a minute or two - it gives you a CHANCE to let the stressor fade. And if the stressor comes right back - then REPEAT the process again and again and again until it is gone.

*Hugs

[SoupDragon]

l try to tell myself that l only want to SI because l am heading for overwhelm, so l try to think about what it is that is bothering me so much. Like "OK l get that things are difficult for me right now as that is why I am getting these urges, but what has happened, what is it that has led to this urge?"

Doesn't always help, but sometimes it can help me pull back.

please keep safe. Soup

[sugahorse1]

Thanks everyone. I need to ground myself and start taking responsibility again

[silenceheals]

Pull an eraser into tiny pieces. Hang in there::

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[1776]

When I get bad I put in a dvd that I like and melt into the landscape.