Safe Coping Skill for PTSD

 

Safe Coping Skills List: 

from “Seeking Saftey: Cognitive Therapy for PTSD and Substance Abuse”

              By:Lisa M. Najavits, Ph.D

1. Ask for help-reach out to someone safe.


2. Detach from emotional pain ( grounding )-distract, walk away, change the channel.


3. Imagine-create a mental picture that helps you feel different.


4. Stay Safe-do whatever you need to do to put your safety above all.


5. Cry-let yourself cry.


6. Create Meaning-remind yourself what you are living for: your children? 

Love? Truth? Justice? God?


7. Try Something, Anything-a good plan today is better than a perfect one tomorrow.


8. Attend Treatment-Self help, therapy, medications, groups…anything that keeps you going.


9. Create a Buffer-put something between you and danger.


10. Soothing Talk-talk to yourself very gently ( as if to a friend or small child ).

11. Structure your Day-a productive schedule keeps you on track and connected to the world.


12. Reach for Community Resources-lean on them! They can be a source of great support.


13. Focus on Now-do what you can to make today better; don’t get overwhelmed by the past or future.


14. Get Others to Support your Recovery-tell people what you need.


15. Tolerate the Feeling-no feeling is final; just get through it safely.


16. Self Nurture-do something that you enjoy…take a walk, see a movie.


17. When in Doubt, Don’t-if you suspect danger, stay away.


18. Rethink-think in a way that helps you feel better.


19. Get Organized-you’ll feel more in control with lists, to do’s, and a clean house.


20. Take Good Care of your Body-eat right, exercise, sleep.


21. Compassion-listen to yourself with respect and care.


22. Persist-never, never, never give up.


23. Pace Yourself-if overwhelmed, go slower; if stagnant, go faster.


24. Tallk Yourself Through It-self talk helps in difficult times.


25. Create a New Story-you are the author of your life; be the hero who overcomes adversity.


26. Protect Yourself-put up a shield against destructive people, bad environments.

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