Raistlin
(#45233783)
Coping Skill / Comfort Dragon
Click or tap to view this dragon in Predict Morphology.
Energy: 50/50
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Personal Style
Apparel
Skin
Scene
Measurements
Length
3.75 m
Wingspan
3.12 m
Weight
85.65 kg
Genetics
Pearl
Tide
Tide
Pearl
Foam
Foam
Ice
Glimmer
Glimmer
Hatchday
Breed
Eye Type
Level 1 Spiral
EXP: 0 / 245
STR
5
AGI
9
DEF
5
QCK
8
INT
6
VIT
6
MND
6
Biography
Hello! I'm glad you came to visit me! I hope you're feeling well; if not, I have some things here to help you!
Firstly, here's some skills you can use to start off!
I've compiled these skills to help you! I hope you find them useful!
T: Take a step back from the situation. Take a break. Let go. Take a deep breath. Do not let your feelings make you act impulsively.
O: Observe. Notice what is going in inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying and doing?
P:Proceed Mindfully. Act with awareness. In deciding what to do, consider your thoughts and feelings. Think about your goals. Which actions will make it better or worse?
Did that help? It's okay if you can't get too far; if you're in distress try TIPP Skills. They're here for you if you're struggling to get your head on straight; you can always go back to STOP skills when your head is a little clearer!
T: Tip the Temperature of your face with COLD water to calm down fast;
-Holding your breath, put your face in a bowl of cold water or hold a cold ice pack or Ziplock bag of cold water over your eyes and cheeks
-Hold for 30 seconds, keep water above 50F or 10C.
I: Intense Exercise; to calm your body down when it's revved up by emotion.
-Engage in intense exercise if only for a short while
-Expend your bodies stored up physical energy by running, walking fast, jumping, playing sports, lifting weights, ect.
-Be careful with this skill if you're in recovery from an eating disorder! If you are, and you struggle with exercise urges, it may be best to just skip to the next skill.
P: Paced Breathing: Pace your breathing by slowing it down;
- Breathe deep into your belly.
- Slow your pace of inhaling and exhaling way down.
- breathe out more slowly than you breathe in. (for example in for 5 seconds, out for 7)
If you're having trouble pacing your self, I have prepared a 4-7-8 breathing excercise to help you!
P: Paired Muscle Relaxation: calm down by pairing muscle relaxation with breathing out.
- While breathing into your belly, deeply tense your body muscles(not so much as to cause a cramp though!)
- Notice the tension in your body.
- While breathing out say the word "Relax" in your mind.
- Let go of the Tension
- Notice the difference in your body.
Are you feeling a little better? if you're still a little stressed try Self Soothing or Distracting. Take that step back so you can face your problem a little later when you have a clearer mind!
I have a list of possible self-soothing methods to help! You know you best, so there's no obligation to use any of these; there's no reason you can't come up with your own. I've put in a few of each, but feel free to add more if you want!
My Self Soothing Methods
I have a list of possible self-soothing methods to help! You know you best, so there's no obligation to use any of these; there's no reason you can't come up with your own. I've put in a few of each, but feel free to add more if you want!
- Enjoying the company of one or more loved ones.
- Warm beverages like tea or coffee.
- A favorite calm video online, unrelated to the source of the stress.
- Tending to pets.
- A warm bath or shower.
- Affirmations: positive statements like, "I deserve to be loved," and "I am a good person," even if they don't feel true in the moment.
- Calming games (potentially Flight Rising).
- Going for a walk
- Enjoying the company of one or more loved ones.
- Engaging in hobbies.
- Tidying/cleaning up your living space.
Always remember to go back and deal with the problem at hand, even if it's a little piece at a time! Otherwise, you end up bottling things up, and that will cause you more stress later on!
Here's a Section for Reminders and Vulnerabilities! I need your help filling it out again though! If you need any friendly reminders for when you're feeling down make sure you add them here and I'll do my best to help! I'll Even start you off with a few common ones! If you feel like you don't need them feel free to delete and change them! I left some slots for you! Just replace Question/Reminder! And feel free to add in more slots! If you need help the hathery coders are happy to assist! Remember the HALT skill: if you're Hungry, Angry, Lonely, or Tired, it can increase your vulnerability to emotion.
Reminders and Vulnerability Questions:
- Did you remember to eat today? It's easy to get distracted and forget to eat, but It's important to remember! It's a big source of extra stress and vulnerability. If you're not eating right you're more vulnerable to stress and anxiety. Following your meal plan is especially important if you're in recovery from an eating disorder!
- Did you Sleep okay last night? It helps reduce your vulnerability to get a good nights rest and have a consistent sleep schedule! If something happens though don't feel too bad; sleep schedules are fixable, and most problems can be worked through. Be mindful of your internal state, and use your grounding and self-care skills.
- Do you feel angry about something? When you're feeling angry, it can increase your vulnerability to other emotions, and increase your reactivity. Do some mindfulness exercises to get a handle on your internal barometer, and see if you need to do some extra self-care today.
- Has it been a while since you've reached out to friends and loved ones? Do you feel isolated and lonely? Now might be a good time to reach out to the people who love you. If you feel unloved, it might just be your brain being mean; I know when I feel the most unloved is when I need my loved ones the most. Remember: you are valuable, and people care about you. Reach out to those people.
- How has your self-care routine been? It's surprisingly easy to give of yourself until it feels like there is nothing left. Remember to take care of yourself, too. Self-care is necessary to be there for others and be present in the moment.
- Have you remembered your Contributing skill lately? For a lot of people, it's a very good one for getting yourself up out of the mud. Do something nice for someone today, expecting nothing in return. One small nice gesture can have a surprisingly big impact on the mood.
- How does your hygiene look today? If you need to get clean, get clean! Being clean can help remind you that you deserve to have pleasant emotions too. This goes for your living space as well; spend some time dusting, picking up, and scrubbing if your living space needs it. Clean spaces tend to reduce stress.
Hey there! I've got some Cognative Behavioral Therapy skills to use too now! They're super helpful when trying to track your mental health and help you become more aware of what's going on in your head! I've got them all here for you so you can check them out at your leisure and if you need to come use this section to help you! There's a lot here to work with, so it's okay if you forget parts some times!
First things first let's start our CBT section with a Mood Check-In! Remember to do these every now and then, they help us not lock down emotionally all the time by acknowledging how we're feeling instead of hiding it away! Even if we can pick out just one each day it's progress and super helpful! Some emotions are listed below to help you put names on what you're currently feeling! They're just there as suggestions though, there are plenty missing in there too!
STUFF |
Affectionate Loving Friendly Sympathetic Confident Proud Safe Curious Alert Fascinated Interested Stimulated Inspired Anguish Grief Hurt Lonely Regretful Remorseful Envy Nostalgia Pining Excited Aroused Dazzled Eager Giddy Lively |
Passionate Surprised Blissful Ecstatic Elated Thrilled Grateful Appreciative Touched Hopeful Optimistic Encouraged Sad Depressed Dejected Despair Disappointed Discouraged Forlorn Gloomy Hopeless Melancholy Joyful Amused Happy Pleased Peaceful Calm |
Comfortable Centered Content Mellow Relaxed Relieved Satisfied Refreshed Tense Anxious Distressed Frazzled Irritable Jittery Nervous Overwhelmed Restless Stressed Vulnerable Helpless Reserved Afraid Dread Foreboding Mistrustful Panicked Suspicious Wary |
Worried Annoyed Dismay Displeased Exasperated Impatient Angry Furious Indignant Outrage Resentful Aversion Animosity Appalled Contempt Disgust Dislike Hate Horrified Hostile Repulsed Confused Ambivalent Dazed Hesitant Torn Disconnected |
Alienated Aloof Apathetic Bored Distracted Indifferent Withdrawn Disquiet Alarmed Discombobulated Disturbed Rattled Surprised Uncomfortable Unnerved Upset Embarassed Ashamed Flustered Guilty Self-conscious Fatigue Beat Exhausted Lethargic Listless Sleepy Weary |
Heya! Here's our thought record chart for you to use! It's useful for analyzing rough situations by looking at the facts and your feelings to keep your mind on track!
X |
Situation
situation |
Emotion
(1-10) |
Automatic
Thought |
Cognitive Distortions |
Evidence
FOR |
Evidence
AGAINST |
Balanced
Thought |
This is the chart! Below is how to use it just in case you're feeling too overwhelmed or flustered to remember everything! There's lots to it, especially the different types of cognitive distortions, so don't feel bad if you're struggling with a part of it. Especially if you're stressing!
Situation: Situation is one of the more complicated columns and isn't always terribly important. Thought records are more about working through your thoughts, and some times the situation is simply that the thought popped up. Perhaps it was surpressed earlier and happened to pop up at a random time, or maybe something specific happened that set the gears in your head turning. If you can't identify the situation, some times you just have to skip this column. However, it can be helpful to note down the situation. It can help you identify situations that make you more vulnerable to emotion (ex: raised voices, certain turns of phrase) so you can be more mindful in dealing with them in the future.
Emotion: Try to list as many identifiable emotions as possible, and rate the intensity on a scale from 1-10. 1 being somewhat present, and 10 being overwhealming and all consuming of your rational half. If the emotion was at a 8-10 and got a little crazy it's generally a good idea to do some sooth and distract and come back to the record when you can review the instance with the least amount of judgement. It is however very important to acknowledge all of these emotions. Your emotions and feelings are as important as anything else even if they may occasionally misfire due to ones personal experiences, bias, or even just the chemical balances in your head at the time. Don't leave any out even if they seem a little off after you've taken some time to cool your head.
Automatic Thoughts:
For this column make sure to pick out as many automatic thoughts as absolutely possible. Anything that went through your head weather it's positive, negative, or obscure. Make sure to note it! For more information on automatic thoughts and a reminder of exactly what they are I have this exert from our work book for you!
CBT identifies 3 levels of thinking;
- Core Beliefs: Represent the deepest level of thinking. They are rigid, well entrenched thoughts about ones self, world, and future based on past experience. They allow us to actively filter, categorize and evaluate information.
- Intermediate Beliefs: Formed from core beliefs. They are the attitudes, rules and assumptions that guide us through life experiences.
- Automatic Thoughts: Represent our most superficial level of thinking. ATs are transient, and fleeting; images, ideas and memories that spring up automatically and rapidly. Most individuals are not very aware of their automatic thoughts, and they're often easy to miss. CBT suggests that the different levels of thinking are more easily accessed through being more aware and attentive of these automatic thoughts, as they affect our emotions, physical reactions, and behaviors in the moment.
Cognitive Distortions:
Cognative therapists have identified a number of common "Errors" or "Distortions" that people make in their thinking. These "Distortions" are typically present in a persons automatic thoughts, and are most often negative and involve makeing an assumption about something without knowing if it is true. They are called "Errors" or "Distortions" because they are generally not helpful in improving mood or behaving more adaptively. More often than not they become barriers to change and growth.
Ten most common Cognitive Distortions:
- All-or-Nothing Thinking: You see things as black and white; Ex: if your performance falls short you see yourself as a complete and total failure.
- Over-generalization: You see a single negative event as a never ending pattern of defeat.
- Negative Filtering: You pick out a single negative detail and dwell on it exclusively so that your vision of reality becomes darkened like a single drop of ink that discolours an entire glass of water.
- Disqualifying the Positive: You reject positive experiences, and tell yourself that for one reason or another they "Don't count." In this way you can maintain a negative belief that is contradicted by your everyday experiences.
- Fortune Telling You predict a negative outcome and underestimate your future ability to cope.
- Catastrophizing: Exaggerating the importance of something to the detriment of your mental health, and/or fixate on the worst possible scenario happening.
- Emotional Reasoning: You assume your emotions automatically reflect the way things are. "I feel therefore it is true."
- Should Statements: You try to motivate yourself with "should" and "shouldn't." "Must," and "ought" are also offenders of this type of distortion. The emotional consiquence when your expectations are not met are Guilt, Frustration, Anger, and Resentment.
- Labeling: An extreme version of over-generalization; Instead of describing your error, you attach a label to yourself; EX: "I am a loser."
- Personalizing: You see yourself as the cause of some negative external event that in fact you were not primarily responsible for.
- Mind Reading: Assuming you know what others think.
Evidence For/Against:
Remember; Cognitive restructuring is how we challenge negative automatic thoughts in cognitive therapy! It's not a tool to create or force positive thinking, but to create realistic, and balanced thinking, and treats the hot thought as an idea to be tested while focusing purely on the hard facts.
Look for evidence that supports the truth of the hot thought first. These should be definitive facts that can be confirmed, no interpretations as they can breed more cognitive distortions.
Next look for evidence that the thought may not be completely accurate, or not true all of the time. These can be hard to pinpoint, especially if the hot thought is loud. If you're struggling with bringing your head around the the strict, solid facts, try making what notes you can about the situation and doing some soothe and distract, then coming back to it, or asking someone you trust to give you an outside perspective.
If you're struggling, here's some questions from the handbook to help generate some evidence.
- Can I think of any experiences that show this thought may not be COMPLETELY true?
- What might I tell my best friend if they had this thought?
- What might my best friend say if they knew I had this thought?
- If my mood were different how might it effect this thought?
- What ideas helped me feel better in the past that may relate to the thought?
- Have I been in this situation before? If so, what happened? Did I learn anything from it the last time that might help me now?
- Are there any small things I can think of that I may be discounting as unimportant that contradict this thought?
- If I look back 5 years from now would I have interpreted or focused on this situation differently?
- Are there any other positives I may be discounting or ignoring?
- Could I be jumping to conclusions or missing facts?
- Am I blaming myself for something I can not control?
Balanced Thought:
The final column of a thought record is the balanced thought, based on cognitive restructuring of your hot thought. This summarizes you're evidence for and against an automatic thought. REMEMBER; a balanced thought is not necessarily positive thinking, but an alternative, more realistic thought based on factual evidence.
How to create a balanced thought
- Examine the evidence for and against the thought.
- If the evidence does not support the thought write an alternative interpretation of the situation based on what you know to be true.
- If the evidence only partially supports the thought, write a balanced statement that summarizes both pieces of evidence. Words like "But," "And," "However," and "Although" are very useful here.
Rate Your Statement:
The last step is to rate how much you believe the new balanced thought/statement on a scale of 0-100%. Note that if it is less than 60% typically this means you should either go back and look for more evidence one way or the other, or conduct a social experiment to test the thought. Check for judgements that may have crept into the facts. While noting that something made you feel a certain way, or lead to another thought can indeed be helpful evidence in many situations, interpretations and judgements can cloud facts, so be sure you're careful not to mix them up!
Still struggling?
It is a sign of strength to recognize when you need more help than your skills can provide in the moment. If you're in crisis, or just would like to talk to someone, please reach out to the resources below. Remember: even if your brain is being mean and telling you otherwise, the world is better with you in it.
Hotlines:
US Hotlines:
- National Suicide Prevention Line: 1-800-273-8255, or dial 988
- Hopeline: 1-877-235-4525
- Substance Abuse and Mental Health Services Administration (SAMHSA): 1-800-662-4357
- or 1-800-487-4889
- Trevor Project Support Center: 1-866-488-7386
- National Sexual Assault Hotline: 1-800-656-4673
International Hotlines:
- OpenCounseling
- STOMP Out Bullying
- STOMP Out Bullying - Bullying/Cyberbullying Hotlines
Chats/Text:
If you're unable to talk verbally with someone, that's okay! Here are some other options to use.
US Chat Lines:
- 988 Lifeline/ National Suicide Prevention Hotline: Lifeline Chat
- Trevor Project Chat - TrevorChat (just click TrevorChat)
- Trevor Project Text - Text START to 678-678
- National Sexual Assault Hotline Online: Online Hotline
International Chat/Text Lines:
- Crisis Help - Various Text Resources
If you have any websites, numbers or chats that you'd like me to add, or if any numbers/websites are incorrect, please let Axqu know! She can't be vented to and isn't capable of giving the help you deserve, but she very much wants to help get people in contact with the resources they need.
Click or tap a food type to individually feed this dragon only. The other dragons in your lair will not have their energy replenished.
Feed this dragon Insects.
Feed this dragon Meat.
This dragon doesn't eat Seafood.
This dragon doesn't eat Plants.
Exalting Raistlin to the service of the Icewarden will remove them from your lair forever. They will leave behind a small sum of riches that they have accumulated. This action is irreversible.
Do you wish to continue?
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- Names must be no longer than 16 characters.
- Names can only contain letters.