#traumasurvivorsactivities

[traumasurvivorsactivities]

Self-Care Activity

This week, let’s find a way to practice self care in each of the following categories: emotional, physical, practical and social

The goal is to do at least two things from any two categories this week. I’ll list some examples, but there are more options for each thing so feel free to think of your own!

For this activity, pick something from two categories and plan (write down if you can) how you plan to do it. And then… do it or at least plan when to do it.

Bonus option: pick something from each category.

Emotional

Enjoy a hobby

Try a new hobby

Intentionally rest

Spend some time in nature

Try journaling or continue your journaling

Practice a new breathing technique or grounding technique

Try an adult colouring book (or not an adult one, whatever you want!)

Schedule time to “unplug” from your phone and internet.

Watch a comfort movie or show

Physical

Schedule the appointment you need

Drink enough water

Go for a short walk

Do an exercise

Practice good hygiene (have a shower, brush teeth, etc)

Try to get a full night’s sleep or take a nap

Take a bubble bath

Cook yourself a meal

Have a cup of tea

Do stretching

Use a face mask

Practical

Tidy up your room

Make a to-do list

Make a plan for your week

Do some homework and/or study

Deep clean something you normally don’t like your fridge or re-organize your closet

Wash your sheets

Donate or otherwise get rid of things you no longer need

Social

Reach out to a friend for support

Check in with someone you haven’t talked to in awhile

Do a fun activity with your partner or a friend or plan one for the future

Meet new people whether it’s in person or online

Find a new forum/group where you can talk to others with a similar interest

Set a boundary where it may be needed (or think about boundaries you might want to set in the future)

Make a point to spend more time with your pet, just enjoying them.

Feel free to share what you plan to do, and check in when you’ve done them!

Also please feel free to share other ideas.

#traumasurvivorsactivities

[truecampbell]

Yep.

#cptsdwarrior #recoverywarrior #mentalhealth #mentalillness #ptsd recovery #recoveryjourney #selfcare #adultchildren #alanon #recovery #complexptsd #emdr #emdr therapy #traumasurvivorsactivities #traumasurvivorshelpingtraumasurvivors

[traumatizedtransmess]

So decided to do @traumasurvivorsactivities grounding exercise activity! If you haven’t checked out her blog you should!

The first thing I did was try a new grounding exercise and that was the 54321 method and I really liked it.

My grounding list

The 54321 method

Breathe in and count to four then hold and count to four and exhale and count to four

Bite into a lemon

Dunk my hands in cold water

Call my best friend

Hold onto my favorite stuffed animal

Blast my music

Watch my comfort show

#traumasurvivorsactivities #grounding exercise activity

[borderlinereminders]

Hi there! I’m April. I’m 30 years old and from Canada. I’ve been diagnosed with BPD, ADHD, autism, cPTSD as well as a couple physical disabilities. I’m married and have an amazing mastiff named Kumi.

I created this blog to share reminders that I needed and still do often need on my recovery journey.

Here are some FAQ I get a lot! A lot about BPD, some about symptoms and some just in general about coping/info!

Here is my KoFi!

You can also offer support by checking out my stim toy business @flappyhappystim!

Our website is here

Please don’t send me asks if they’re for advice/vents. Please send those to my ask blog listed below. General asks and such are welcome here though!

Please also don't use the message system for advice. I find it so draining. I'm only open to messages that are not about me offering advice/support'

I also post BPD content on Instagram (here) and Facebook (here). I also have a BPD cohost (here).

My other blogs are:

@aprilthebiqueen (my personal blog)

@aprilsadviceaskblog (where I like getting advice asks)

@disabilityreminders (similar to this blog but with a more general disability focus)

@flappyhappystim (my stim toy business!)

@somepositivityforyou (my general positivity blog to post everything else!)

@traumasurvivors (my trauma positivity blog).

@traumasurvivorsactivities (a coping activity blog)

I also have a website I made for trauma that has information and longer blog posts! It’s here.

I run an 18+ recovery based discord server! It’s not just for people with BPD. Feel free to message me for the link! (It isn’t publicly posted to try and keep it safe.)

#new pinned post

[traumasurvivors]

You can buy me a coffee (here is my Ko-fi)

You can also offer support by checking out the stim toy business I co-own! Check out our blog @flappyhappystim. Here is the website to order products. 

Please don’t send me advice/vent asks to this blog. Send them to my advice blog, listed down below. Other asks are fine. Things like post requests, or general non-triggering questions. I try to keep this blog as safe as possible for followers, and my advice ask blog is where I will take triggering asks.

Consider checking these out?

My Trauma Survivors Website: I have a lot of info and longer blog posts on here!

My Trauma Cohost

My Trauma Facebook

My Trauma Instagram

I also have a trauma discord, but you’ll need to message my personal blog @aprilthebiqueen for that link just so we can keep the chat safe. :) (Still active as of April 2024 and over three years active!)

My Blogs:

@aprilsadviceaskblog : the blog to send me asks for advice!

@aprilthebiqueen : My personal blog. It’s where I follow from and can message from!

@borderlinereminders : Mostly BPD positivity and reminders. Also other mental health stuff.

@disabilityreminders : disability positivity and reminders.

@somepositivityforyou : is my general positivity blog to post everything else!

@nothingbutadorablepets: A blog to submit pet pictures to that I share! Follow for adorable animals!

@traumasurvivors: (this one) mostly positive trauma posts!

@traumasurvivorsactivities A place where I post activities or things to get you thinking to help with coping and self care!

At the bottom of this post are most of the tags I use if you want easy access to click!

About Me

My name is April! I’m 30 years old and from Canada. I have a mastiff named Kumi. And I got married in February 2024! I’ve been with my partner for 5 years now!

I identify as biromantic, asexual and poly.

I originally created this blog to cope with my trauma and it turned into what you see now!

#my post #your trauma is valid #healing goals #healing #informative #resources #trauma #triggers #my book #my blog posts #my website #April answers #reminder

[traumasurvivorsactivities]

Let's do a grounding exercise together! - 54321 Method

I know a lot of people often think about grounding as something that's reserved for panic attacks or things like that, but grounding can be good for almost any overwhelming emotion. It can be good to just center yourself. Even if you aren't feeling stressed, if you're up to it, take a moment and do this. This is still good to do when you're perfectly calm because this allows you to practice so that it will be easier to remember when you're stressed. (I don't recommend waiting until you're stressed to try a grounding exercise for the first time.)

We're going to look at the 5-4-3-2-1 method. Feel free to do this in your head, write it down somewhere private or share your answers in the replies, tags or reblogs.

Step 1 - Start with breathing if you can. Breathe in to the count of five, hold it for five seconds, and breathe out to the count of five. (If five is too long, feel free to adjust this to four.)

Step 2 - What are 5 things you can see around you? Examples: the clock on the wall, a plant on the windowsil, etc.

Step 3 - What are 4 things around you that you can touch? If you're up to it, also touch them and think about what they feel like (soft, hard, rough, etc). Examples: Maybe it's the blanket on your bed, maybe you're sitting on a chair, etc.

Step 4 - What are 3 things around you that you can hear? Examples: Maybe it's your cat purring, the fridge running, maybe there are birds outside, etc.

Step 5 - What are 2 things around you that you can smell? If you are not in an environment where you can smell something, feel free to move somewhere that you can or even bring a scent to the space (like body spray, body lotion, etc).

Step 6 - What is 1 thing you can taste? I find that people sometimes get frustrated with this one because if you haven't recently brushed your teeth or eaten, taste isn't easily identifiable. As an alternative if you don't currently taste something, what is is something you like to taste?

Step 7 - Take one final deep breath, counting to five as you breathe in, holding for five seconds, and then counting to five as you breathe out.

Step 8 - Take a moment to be proud of yourself. You did it and made it through this! If you can, try and put this aside to try and do once a day so that it may come to you easier in a time you need it.

#grounding exercise #traumasurvivorsactivities #54321 method #please consider sharing this #it might show up on someone's dash when they need it

[traumasurvivorsactivities]

Can you get a bingo?

#traumasurvivorsactivities #self care activities #bingo #traumasurvivorsbingo

[traumasurvivorsactivities]

#traumasurvivorsactivities #there’s a bit of cross over with the accomplishments bingo #but they kind of go hand in hand #people seem to like the bingos though #so maybe I’ll make more with different themes! #bingo #traumasurvivorsbingo

[traumasurvivorsactivities]

Skills Activity (ACCEPTS)

While DBT is often referenced for BPD, I think a lot of the skills are useful for almost anyone, so this activity is going to be focused on the ACCEPTS skill and coming up with a plan for a future circumstance. This skill is useful in times of emotional crisis where you may need a distraction to get through.

The goal is to answer the questions in italics when you're calm so that you can look through the list in a time of need (usually a time when you need a distraction) which is why I'm suggesting doing this activity in advance. You can do this in a notebook, on your phone, computer, etc. Wherever will be accessible to you. Please feel free to skip over any that you think aren't doable for you in a time of distress.

Activities: Focus on activities that you enjoy and/or involve thought and concentration. Maybe this is watching a show, doing some baking or something like that.

What are some activities that you enjoy or distract you that you could do in a time you need distraction?

Contributing: Focus on someone/something other than yourself. This may mean doing a good deed (even something small like giving someone a compliment like "I love your shirt!") or something like volunteering. These things can make you feel good and serve as a good distraction.

Are there some ideas you have that you could do? Write some down if you can.

Comparisons: Compare your situation to a time you've been through a worse circumstance and made it through. This doesn't mean your feelings aren't valid now (they definitely are) but can serve as a reminder that you can get through this.

If brainstorming for this is likely to be triggering, please skip this over. If not, maybe write down some reminders of things you've overcome that you didn't think you could. (Example for me - stopped smoking).

Emotions: Focus on something that will create another emotion. If you're feeing depressed, maybe there is a show/movie that never fails to make you laugh. It's something silly, but I find it really hard to feel sad whenever I put on some of my favourite childhood songs like the "Hamster Dance" and I can't help but sing when I put on "I Just Can't Wait to be King." For me, singing and dancing can make me feel better, even if just for a little while.

What are some things that usually make you smile or laugh that you can think of or do when you need to try and feel a different emotion?

Bonus - Write down ideas for more than the "happy emotion" like "hopeful, serenity, etc".

Pushing away: Imagine yourself physically pushing away your emotions. Maybe it helps to even write them down on a piece of paper and crumble it up and throw it away, or even tear it up.

Is there something you can do to make pushing away emotions easier? If something like writing it down and tearing it up may help, jot something like that down.

Thoughts: Focus on distracting thoughts when your emotions take over. This might mean counting in your head, reciting something you've memorized in your head, or engaging in an activity like reading.

What are some distracting thoughts you could focus on? (Example- things like picking a category - like dog breeds, and naming all the breeds you can think of, etc).

What are distracting activities you could do? (Example - Doing a wordsearch, sudoko, colouring book, etc).

Sensations: Focus on strong (but safe) sensations. Maybe this is sucking on a sour candy, or holding an ice cube.

What sensations can you try if you need to ground yourself or distract yourself?

Feel free to share your answers if you answer these by reblogging this, tagging me, or sending a submission. Also feel free to keep it completely private!

Here is my completed example!

#traumasurvivorsactivities #skills activities #dbt activities #accepts skill activity #skill learning

[traumasurvivorsactivities]

Grounding Exercises Activity

Something I always like to talk about because it can be so helpful is grounding exercises. These can be useful for any time of overwhelming emotions, not just anxiety.

I also always say to try some grounding exercises when you're calm so that they're easier to practice when you need them. And once you know which ones help, keep them on a list (Physical list, in your phone notes, etc). Having a list of ones that you can use in times of crisis (maybe even a step by step guide of what to do) when we are feeling overwhelmed can be so helpful because it can be hard to remember.

My challenge to you is to try some new grounding exercises and make a list! If you already know some that work for you, add them to your list but also try a couple more anyways. I encourage you to try things in different categories like I have broken down here. While not all categories are likely to help you, it's good to get an idea of what sort of things help! (This is just a small fraction of the exercises or techniques you could use, so try to find some more.)

Once you're done, feel free to post your list (or send a picture of a physical one) or experience with this challenge in the tag #traumasurvivorsactivities, send me a submission (an anon ask is fine too!), or even add onto this post. (You can also keep it completely private, too!) Here's mine if you want an example!

There's no time limit on this, feel free to do this whenever you want.

If you complete this task, please hang on to your list! It might come in handy with a challenge I have coming later this week. (Also, the general point is to have it for times of need).

#traumasurvivorsactivities #grounding exercise activity #activity

[traumasurvivorsactivities]

Self-Care Checklist Activity

This activity involves making your own checklist! If you are feeling off, or struggling with taking care of yourself, it will serve as a handy list you can go through. You might include things like having a tea, going outside for 5 minutes, stretching. Keep in mind, self-care isn't always things we want to do but sometimes things we need to do. A mixture of nurturing activities like having a bubble bath and necessary activities like drinking water are good.

Once you're done, feel free to post your list (or send a picture of a physical one) or experience with this challenge in the tag #traumasurvivorsactivities, send me a submission (an anon ask is fine too!), or even add onto this post. (You can also keep it completely private, too!)

There's no time limit on this, feel free to do this whenever you want.

If you complete this task, please hang on to your list! It might come in handy with a challenge I have coming later this week. (Also, the general point is to have it for times of need).

#self-care checklist activity #traumasurvivorsactivities #activity

[traumasurvivorsactivities]

Self-Care Box Activity

The goal of this activity is to make a self-care box. This is something that you can take out in times of need because ideally it will contain items for crisis, nurturing, distraction, and grounding items.

Here is an instruction blog post I wrote on creating a self-care box. You do not not have to follow the list as an exact thing by any means, it is merely meant to serve as an example to hopefully inspire you!

If you completed some activities earlier this week, you might see them on the suggested items! This includes the list of ways to ground, a list of things to remind you of the good (the happiness list), the self-care check list and some affirmations.

Once you're done, feel free to post the items you have in the box (or send a picture of the box!) or share your experience with this challenge in the tag #traumasurvivorsactivities, send me a submission (an anon ask is fine too!), or even add onto this post. (You can also keep it completely private, too!)

#traumasurvivorsactivities #self care box activity

[traumasurvivorsactivities]

Write a list of activities that make you happy or feel relaxed. If possible, do a thing on the list!

Feel free to share your list in here, or our tag or even what you did from the list!

#traumasurvivorsactivities

[traumasurvivorsactivities]

Let's do a grounding exercise together! - Grounding Phrase Activity

Let's create a grounding phrase that you can say in times of need.

If you've seen Jessica Jones, you might have noticed that when she was in need of grounding, she would repeat "Birch Street, Higgins Drive, Cobalt Lane." This was a phrase she used to ground herself, and these were the streets she grew up which gave her a personal connection to them.

Your grounding phrase could be something like what Jessica used, or it could be something like mine which is "My name is April. I am 28 years old. I am living in ___. And I am safe." You could also just use "I am" statements like "I am safe. I am free. I am okay."

Step 1 - Think about what phrase you want to use. Do you want to recall street names? Perhaps names of your friends? Something that helps you feel calm? Or do you want to come up with a grounding phrase that affirms you are in the present now with an "I am" statement? Perhaps there is something else entirely. There really aren't rules for this, just that the phrase helps you feel grounded and connected to the present moment.

Step 2 - Say your phrase out loud. Get used to saying it. Repeat it multiple times. The goal is for this to come naturally to you so that it's easy to recall in a time of stress.

Step 3 - Save the phrase somewhere that is accessible to you. Perhaps a note on your phone. A sticky on your laptop. Whatever works for you.

Step 4 - Write it down if you can, with handwriting I mean. This will likely help with remembering it.

Step 5 - Give yourself a pat on the back for doing this. I know that it might feel strange, silly even to do this. But it is a completely valid coping mechanism. I mean, I loved seeing a superpowered human with super strength using this coping mechanism on TV because it validated it for me.

If you can, make a point of coming back to this every day to repeat a few times (I think three is a good number).

Feel free to share your phrase in the notes if you're comfortable (but of course, please leave out any potentially identifying information.) Perhaps you can inspire someone else!

#grounding exercise #grounding exercise activity #traumasurvivorsactivities

[traumasurvivorsactivities]

Self-Care Challenge!

Today, I challenge you to do something productive that eases your stress.

Some options include:

A) Write a to-do list of what you want to do. You don't actually have to do it. This can be helpful if you aren't up to doing the tasks but it can help you organize your thoughts. (I personally find a list makes me feel more organized and makes it seem more doable. If there's a chance this might stress you out more, please don't do this.)

B) Take five minutes and tidy up a space you're in. Set a timer and go for 5 minutes. If you feel motivated to keep going beyond the timer or set a new one, by all means keep going. (Alternatively, you could de-clutter a "digital" area like your phone pictures, apps, people you're following etc.)

C) Complete a hygiene task if you need to like brushing your teeth, washing your face, or having a shower. I wrote a blog post here with tips for when hygiene is hard! If the big tasks don't seem possible, do what you can, whether it's splashing water on your face or even changing into fresh clothes.

D) Other. This could be anything specific to you. Maybe you have emails you need to respond to. Maybe you have an appointment you need to make. Pick something that completing will ease your stress and push through it. (FYI - this could include rest. Rest can be productive!)

Self-care is sometimes pushing ourselves to do things we don't want to do because the end result is that we feel a bit better, maybe even lighter somehow. It might seem impossible, but you can do this! And for what it's worth, I'm going to complete this challenge, and I'll post later today about what I did.

Feel free to share if you completed this challenge! You can share what you did or not. It's up to you. Feel free to post in the replies if you want some encouragement to do what you need to do. (Also feel free to offer encouragement!)

#these are different from the activities #traumasurvivorschallenges #challenge #self care challenge #productivity challenge #traumasurvivorsactivities

[traumasurvivorsactivities]

Support

What’s something challenging, stressful or just on your mind where you could use some support? (If there’s genuinely nothing, the next questions might still be useful to plan for the future.)

Where could you get that support? (Some examples being online support groups, friends, therapist, partner, etc).

What kind of support do you need?

How could you ask for that support?

Remember it’s okay to ask for support. People tend to like to know how to support you so being specific is helpful. So think about what you need. Do you need distractions? Advice? Company? Someone to listen?

Is there an alternative of where you can get support if the person you ask is unable to?

#traumasurvivors activities #traumasurvivorsactivities