THIS TIME OF YEAR CAN BE TRICKY AT TIMES, CAN'T IT?

THIS TIME OF YEAR CAN BE TRICKY AT TIMES, CAN'T IT?

This time of year can be tricky for many. There's so many expectations; lots of pressure; and lots of things to do.

It's really important during the busy winter holiday season to look after yourself too. We are treating our staff to a wellbeing day on Sunday because we also recognise how important it is for our psyychotherapists, counsellors, dietitians and other staff to check out of their busy lives for a while and engage in some self-care.

It's important for all us to look after ourselves during the winter and especially during the upcoming busy winter holiday season.

One thing you can do is make a Safe Box of Comfort Kit. We do this exercise with many of our clients and they report that it can really help them get through this time of year.

** HOW TO MAKE A SAFE BOX OR COMFORT KIT **

Make yourself a 'Safe Box' or a 'Comfort Kit'. This can be very useful during times of distress, overwhelm or when we feel under threat in some way (e.g. anxious, confusing feelings etc.)

What you put in your box/kit is up to you; however it's purpose is to provide you with a 'go to' a toolbox that you can reply on during times of distress or discomfort. You can choose from various things from the kit or box that will help you when you are feeling
distressed, upset, unhappy, angry, sad or when your thoughts, feelings and behaviours are overwhelming or difficult to control.

Some of the things the box/kit might include are:

* relaxation CDs; favourite music that you can dance to/cheers you up
* photographs of happy times
* blank thought records/diaries that you can fill in and which can help you to get your thoughts and feelings 'out of your head' and onto paper where you can start making more sense of them
* breathing exercises
* a list of distractors that you can use when you need to turn your attention to something else to distract you from your distressing thoughts, feelings and behaviours
* coping techniques/tools you find useful (e.g. grounding, mindfulness, externalising attention activities
* your favourite book
* little cards with positive thoughts/quotes
* reminder of things you enjoy doing
* ink pens and a colouring book
* a sheet with helplines, supportlines etc
* and lots more self-help exercises that you find helpful.

By interrupting the vicious cycle of unhelpful or distressing thoughts that lead to unhelpful/distressful feelings, that then lead to unhelpful or harmful behaviours and actions, you can really start breaking such automatic behaviours (which may appear to keep us safe at the time, but which, over time, aren't helpful.

Interrupting the vicious cycle can really help you begin challenging the automaticity and 'go to' path of thoughts, feelings and behaviours that encompass those of us struggling with anxiety, depression, eating disorder, body dysmorphia, complex grief, trauma, anger, relationship problems, low self-esteem and more.

Go on, give it a go, it can really work! Try making your own 'Safe Box' or 'Comfort Kit' to help you get you through the difficult times as they arise.

Best wishes,

 
Alexandra

Talking EDs: Eating Disorder Support Service Scotland
Glasgow Anxiety and Depression Counselling Service (GADS)
Scotland Anxiety and Depression Counselling Service (SADS)
Glasgow Therapy Rooms 

Part of M.H. Well
Psychotherapy - Counselling - Training - Consultancy - Supervision

www.eatingdisorderscotland.co.uk
www.glasgowtherapyrooms.co.uk
www.glasgowanxietydepression.co.uk