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Quick warnings: This website is a major work in progress, nothing is complete yet, but I'm working on it.
These are organized by how many spoons it might take to do these things.
Low-spoon activities
- Listening to high-energy, fast-paced music
- Crying
- Talking to someone supportive and calming to you
Medium-spoon activities
- Physically scribbling on paper, then crumpling it up or otherwise destroying in a safe manner
- Journaling about your rage in a planner or notebook
- Tear/cut up cardboard boxes
- Bite on ice, chewelry, plushie, or pillow
- "Strangling" a pillow
High-spoon activities
- Exersise
- Examples:
- Going for a brisk walk
- Swimming laps
- Going for a jog or run
- Jumping jacks
- Sit-ups/crunches
- Push-ups
- The TIPP method (I find this uses a lot of spoons to do all activies listed)
Breathing exercises
I find these stupid and they don't work for me, so I put them down here. Of course, these may work for you. I would reccommend to try these before any "destructive" activities.
Box method
Breathe in for four counts. Hold for four counts. Breathe out for four counts. Hold for four counts. Repeat.
It also helps if you have a square shape to trace while doing this.
4-7-8 method
Breathe in for four counts. Hold for seven counts. Breathe out for eight counts. Repeat 4 times, then rest for one minute. Repeat.
Diaphragmatic breathing
Place one hand on your chest and one on your stomach/belly. Breathe so your belly hand rises first, then make each exhale a little longer than the inhale.
Have I done these today?
It can help to have done each of these things today.
- Showered
- Drank water recently (even just a sip helps)
- Ate something (even just a snack)
- Socialized at least once
- Been outside or experienced sunlight
If one or more of those is missing try doing that. Especially if "small" things are bothering you.