These are my list of tools to deal with being in a dark place. I created this list after one experience in which I was in a dark place and sat there with the feeling, “I don’t know what to do.” It was a horrible and helpless feeling. I spent years working on developing a list of things I could do should I experience another deep feeling of despair. I hope no one ever goes through the pain of thinking, “I don’t know what to do” when in a dark place.
- Go for a walk
- Journaling
- Juggling
Inspired by reading about EMDR. See https://www.google.com/search?q=emdr+therapy for how bilateral stimulation is calming. I found tapping–one form of bilateral stimulation–didn’t work, so I sought out something very bilateral. I figured what would be more bilateral than juggling. - Ask yourself, “What do you need right now?”
- Name items around the room
This was recommended to me as a technique to ward off a nascent traumatic response. - Tonglen
See https://www.google.com/search?q=tonglen+meditation - Take 3 deep breaths
- Be okay with whatever you’re feeling at the time
- Dual awareness
I don’t really understand this one. https://www.google.com/search?q=%22Dual+awareness%22 - Tapping
A form of bilateral stimulation. See https://www.google.com/search?q=tapping+meditation - Peaceful place resource
Imagine yourself in a peaceful place. For me it’s in a hammock strung between two palm trees in the British Virgin Islands. - Mindfulness
- Body awareness
- Progressive relaxation
- Accepting emotional experiences helps rob emotions of their power
- Feel your way out of it
- Maladaptive core beliefs
Beliefs that lead to this dark place. Seeing them for what they are, maladaptive, can help. https://www.google.com/search?q=maladaptive+core+beliefs
Maladaptive core beliefs are deeply ingrained, negative, and often rigid assumptions about oneself, others, and the world that can lead to emotional distress and psychological disorders. In other words, ask yourself, “What assumptions am I making?”
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