What to Expect When You're Expecting(a mental breakdown).

As I've gotten older, I've learned to recognize my triggers and notice when something might be starting to go haywire. Unfortunately for myself and many people around me, I tend to have a hard time accepting these signals for what they are, let alone knowing what to do with them half the time.

The hard part for me is that I know what I'm supposed to do. I've discussed it in therapy, studied the skills, and written about it in my journal repeatedly. I think it comes down to how our bodies are trained to react in stressful situations. I'm self-aware enough to know what to do; the problem becomes putting those into action.

So, what are some things I can do when I sense myself beginning to spiral? First, I try to figure out where the anxiety is stemming from. If there is anything I can do to adjust my situation to fix the cause rather than the symptom, that's usually where I'll try and start. Most of the time, the root of the problem is not something that can be easily remedied in the moment, so what's plan B? My next step is using the DBT skill Wise Mind ACCEPTS. This is a distraction technique taught in Dialectical Behavioral Therapy (DBT). Each letter stands for something else I can use to shift my focus from what is bothering me.

The A in ACCEPTS stands for activities. The trick here is to completely and mindfully throw yourself into an activity that you enjoy for a specific amount of time. Set a timer, 15/20/30 minutes. It doesn't matter, as long as you're focusing only on what you're doing for that time period. The first C is contributing, so while you're doing whatever it is you're focusing on, make sure you're participating fully. The second C is more so what not to do, comparisons. Remember that we all experience things differently, and your emotions are valid. E is for recognizing and validating those emotions as they arise, which ties into P, push away. Notice and then let drift any unwanted, intrusive, or ineffective thoughts. T stands for thoughts, trying to adjust what you're thinking back to the middle path or wise mind way of thinking. And finally, S for sensations, keeping track of how your body feels throughout this experience, and listening to how your body adjusts as you go through this exercise.

I think using this skill, among others, can calm me down personally, and I hope that reading this can give someone else something to possibly help them in moments of emotional turmoil.

-Jo <3