Curis Functional Health
  • Book An Appointment
  • Chiropractic
  • Mental Health
  • Nutrition
  • CBD
  • Locations
  • Who We Are
    • Partners
    • Management Team
    • Board of Directors
    • Press
    • Blog
    • Contact
  • Partner With Us

Weekly Wellness Blog

Distract, Relax, and Cope!

7/8/2020

0 Comments

 
Picture
​The Distract, Relax, and Cope technique is a Dialectical Behavior therapy technique that can help you with anxiety and feelings of dissociation that many are experiencing during this stressful time. 

1. Distract: Sometimes, the best way to distract yourself from painful emotions is by doing pleasurable activities. You do not have to wait until you feel overwhelmed to try a pleasurable activity. The recommendation is to do something pleasurable every day as it can help stave off depression by activating endorphins in the body.

Some examples of pleasurable activities you could try are:

  • Talk to a friend on the telephone
  • Text or call family
  • Have a virtual hangout with friends/family
  • Exercise
  • Cook your favorite meal
  • Cook a recipe you’ve never tried before
  • Go outside and play with your pet
  • Give your pet a bath
  • Stretch your muscles
  • Do a guided meditation 
  • Go out and watch the birds and other animals
  • Find something funny to do like read the Sunday comics or watch a comedy special on Netflix
  • Listen to a podcast on a topic you find interesting or entertaining
  • Watch a funny movie
  • Collect funny video clips you can watch when you’re feeling down
  • Take a nap
  • Play video games
  • Do a puzzle or build a Lego set
  • Finally, do not hesitate to call a crisis or suicide hotline if you need to talk to someone (Dial 988)

Other things you can try to distract yourself are: Doing something for someone else can be very useful, distracting your thoughts by keeping a prayer or special saying with you, distract with tasks and chores, or distract by placing your hand on your belly and counting your breaths (or counting anything)

2. Relax and Soothe Yourself: Relaxation is essential for our health and well-being. When you relax, your blood pressure lowers, your heart beats more slowly, and you can get out of your flight or fight response, which allows your brain to think of healthier ways to cope with your problems. A great way to relax and ground (perfect for dissociation) is to utilize the five senses. Focusing on and engaging with what you smell, see, taste, hear, or feel in the present moment can help you relax and soothe. 


Smell
  • Incense or candles
  • Oil or perfume
  • Baking
  • Outside smells like flowers or fresh-cut grass
  • Hug someone
  • Use a shower or bath bomb

Sight
  • Make a collage out of magazine words or pictures
  • Observe nature
  • Visit a virtual museum or zoo
  • Look at old pictures that carry sweet memories

Hearing
  • Listen to music that suits your mood or that might give your mood a boost
  • Podcasts on gentle topics
  • Open your window and listen to nature sounds like birds chirping, the wind moving through the trees, or raindrops hitting the ground
  • White noise machine or recordings of relaxing nature sounds before bed
  • Listen to a Relaxation exercise on Youtube or your favorite app

Taste
  • Enjoy your favorite meal. It is slow so you can enjoy the taste
  • Chew gum or suck on hard candy
  • Drink something soothing like hot tea or hot chocolate
  • Suck on an ice cube
  • Buy a piece of ripe and juicy fruit and eat it slowly

Touch
  • Carry a soft material like a square of velvet in your pocket to feel when you need to
  • Take a hot or cold shower and enjoy the feeling of the water falling on your skin
  • Take a warm bubble bath or bath with scented oils
  • Get a massage from someone you trust
  • Give yourself a massage; Sometimes just rubbing your sore muscles is very pleasing
  • Play with your pet
  • Wear your most comfortable clothes

3. Cope: Put your relax and distract skills into practice! Pick some from these lists that work for you or come up with some new ideas your own! Keeping your stress levels down keeps your cortisol down, which helps your immune system function better and promotes feelings of well-being. So, the next time you are feeling stressed, remember to distract, relax, and cope! 
​
Picture
Written By:​
Claire Cotton, LPC-Intern
​Supervised by: Shannon Purtell, LPC-S

Schedule an appointment
0 Comments



Leave a Reply.

    Categories

    All
    Addiction
    Bullying
    Couple Counseling
    Dreams
    Healthy Eating
    Mental Health
    Nutrition
    Parenting
    Premarital Counseling
    Self Care
    Stress
    Team Building

    RSS Feed

CURIS
About 
Team
Become A Partner
Jobs
Contact Us
​
SERVICES
Mental Health
Chiropractic
​Nutrition
Group Therapy
Workshops
INFORMATION
Blog
YouTube
​Press
REFERRALS
Chiropractic
​Mental Health
Book An Appointment
Copyright 2020 Curis Functional Health. All Rights Reserved. Terms and Privacy Policy.
Picture
​
Cash, Check, Debit and Insurance (please note some providers are out of network)
CURIS
About 
Team
Press
Work With Us
Blog
Contact Us

SERVICES
Mental Health
Chiropractic
​Nutrition
Group Therapy
Workshops
LOCATIONS
Mansfield
Midlothian 
North Dallas
REFERRALS
Chiropractic
​Mental Health
Set AN  APPOINTMENT
Copyright 2019 Curis Functional Health. All Rights Reserved. Terms and Privacy Policy
Picture
Cash, Check, Debit and Insurance (please note some providers are out of network)
  • Chiropractic
  • Mental Health
  • Nutrition
  • CBD
  • Locations
  • Who We Are
    • Partners
    • Management Team
    • Board of Directors
    • Press
    • Blog
    • Contact
  • Partner With Us