Help dealing with impulsive attempts

[nails]

does anyone have any tips to deal with these impulsive urges. i deal with it all the time, things get really overwhelming and i come really close to downing sn without any preparation, or even attempting non-methods like cutting or stabbing.

i've talked about it a few times, but no distractions really help me anymore and i'm at a loss. i'm scared of impulsively taking sn and wasting my money. my last attempt was an impulsive ph attempt and the aftermath was annoying, i don't want to deal with it again.

 

[Jdieiejdjaow]

Emotion regulation tools may help to calm the urges

 

[Unknown Flower]

Sounds silly but taking deep breaths may help or taking supplements that supports relaxation like GABA or Ashwaghanda. That works for me.

 

[Rose Mine]

Distress tolerance. It is a DBT thing and there are different ways to do it. What I do with my therapist is sit with the emotion and notice what is happening in my body. Is my throat closing, is my jaw clenched, do I feel restless, etc. it brings you away from your thoughts and into the physical moment which helps you sit with the distressing feeling for longer. It doesn't make them go away but it can help.

A basic tool with DBT is pros and cons too. It is hard in the moment so it is better to regulate yourself first so you are more clear headed so try distraction or what I said before. Basically it is simple as making a pros and cons list on whatever the thing may be and evaluting what you wrote.

Also, as I am looking up DBT there are skills like TIPP which means Temperature, Intense exercise, paced breathing, and paired muscle. It works to calm the limbic system and lower the state of emotional arousal. So shock your system with cold water, intense exercise can be as simple as doing sit ups, paced breathing is obvious, for paired muscle a pair of muscles, such as the toes on both feet, are tensed while breathing in and then relaxed while breathing out. Work on the muscles in a particular order, from the top of the head to the feet or vice versa.

And another thing to practice is radical acceptance. That you can't change whatever is happening to you if it is outside of your control and observe the situation at hand with no emotion attached.

I don't know if this could help but it is worth a shot. It is hard dealing with a want to commit suicide that comes from impulsivity.

 

[HopingOnaMiracle]

Grounding excersizes