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SUDS

A Subjective Units of Distress Scale (SUDS - also called a Subjective Units of Disturbance Scale) is a scale of 0 to 10 for measuring the subjective intensity of disturbance or distress currently experienced by an individual. The individual self assesses where they are on the scale. The SUD-level was developed by Joseph Wolpe in 1969. The SUDS may be used as a benchmark for a professional or observer to evaluate the progress of treatment. In desensitization-based therapies the patients' regular self assessments enable them to guide the clinician repeatedly as part of the therapeutic dialog. Used in EMDR (Eye movement desensitization and reprocessing), TFT (Trauma-Focused Therapy), EFT (Emotional Freedom Techniques), Anxiety Disorders and for research purposes. one version of the scale: 10 = Feels unbearably bad, beside yourself, out of control as in a nervous breakdown, overwhelmed,...

A Subjective Units of Distres...

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Mental Health APP

Mental Health APPS

I created charts to help myself while in therapy.  I've made these charts available for mental health professionals to download in hope to encourage a much needed rise in self-advocacy. In group therapy, you get pages and pages of loose-leaf paper on self-help topics but rarely a page to encourage writing or recording one's progress. Back to the topic at hand, Mental Health APPS. I soon began a search for APPS to transition tracking my progress in pencil to digital on my iphone. One of the best APPS I found is called  http://www.mymoodtracker.com by Aspyre Apps ($4.99 USD) Super easy to use and has evolved to include multiple tools: How you Feel (smiley faces) 1 - 10 Scale Pain Scale Energy Scale Medication Stimulants Sleep Charts and more The smiley faces on this APP inspired me to...

I created charts to help mysel...

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Impulse Control Therapy

Impulse Control Therapy

I was given a page called Stimulus Control Intervention recommending ways to intervene the Body Focused Repetitive Behavior.  I've added a few that apply to my situation.  Please comment new ideas I could add the list.  Hope this helps! General Remove tweezers, needles, safety pins, sharp objects from the house (& purse) If the behavior does not occur around a person, have the person present in situations when the behavior is likely to occur Mirrors Remove magnifying or lighted mirrors Remove small mirror from purse Cover mirrors on walls (in your home) Set a timer - to limit use of mirror to one minute Bedroom Only lie in bed when sleeping Lie in the bed only when you're ready to sleep Get out of bed as soon as you wake up Keep the...

I was given a page called Stim...

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Habit Reversal Training

Habit Reversal Training

I'm learning how to manage Dermatillomania, an Impulse Control Disorder. My therapist says it's not about stopping the urge. The body is reacting / expressing a need and I am going to learn how to deal with it in a different way. Example, instead of allowing the urge be expressed via skin picking, the urge will be expressed by squeezing a toy, apply lotion, etc. (sounds weird, i know) Focus on creating healthy skin (hair, nails, etc.) and re-assign the impulse a new outlet.  http://store.trich.org sells various tools to help keep your hands busy. Spinner Ring (an outer band which manually spins freely around the inner ring) Snake Bracelet (bendable, flexible jewelry) Tangle (pivoting elbow joints that twist and turn to create a series of shapes and a...

I'm learning how to manage Der...

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In My Journal

In my Journal

A Psychiatric Nurse recommended I make an effort to write everyday in my journal: GOAL FEELING I AM THANKFUL FOR (List 5) Here's an example: Goal:  Stay focused on today only. Feeling:  Anxious I am thankful for the help I am receiving. I am thankful for my family. I am thankful for my friends. I am thankful for the air I breathe. I am thankful for the meal I ate. ☮♥☺...

A Psychiatric Nurse recommende...

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Write in a Journal

Write in a Journal

“When people are given the opportunity to write about emotional upheavals, they often experience improved health,” Dr. James W. Pennebaker says. “They go to the doctor less. They have changes in immune function." Featured Images & Quoted from Source:  utexas.edu - Writing to Heal  Writing therapy is no doubt powerful.  It should be approached when ready and able to confront the situation.  That's the key. Dr. Pennebaker form of writing therapy is to target a painful event in one's life. Write for a specific (short) period of time and then let go.  Let go. Visit the provided link above to learn more about Dr. Penenbaker's "Writing to Heal". KnowMental has created a tool that encompasses the facets of treating/managing a mental illness.  A dedicated place for...

“When people are given the o...

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AFFIRMATIONS

Affirmations

Affirmations? What is that you ask. Here are a couple of definitions: The act of affirming or the state of being affirmed A statement of the existence or truth of something; assertion It is a tool used in many ways: Attaining a frame of mind that currently does not exist but wish to attain. A way of attracting an emotion, state of being into your life. Attracting something or someone to exist in your life...

Affirmations? What is that yo...

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TO JOURNAL

To Journal

I need a quite place.  This is a wonderful way to journal your thoughts or simply escape from the moment and write. Ommwriter from hs&co on Vimeo. http://www.ommwriter.com/...

I need a quite place.  This i...

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WRITING GOALS

Writing Goals

Writing goals seems like a chore to me.  My head doesn’t want to go there.  I am happy to feel the lift of sadness, enjoying the still of my mind.  Afraid to enhance a moment that feels perfect.  But I know I have to keep moving forward.  Being still happy is as unproductive as being still sad.  So it is time to test the waters.  I’m floating now...

Writing goals seems like a cho...

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