Scheduling worrying thoughts

Don't think of a pink elephant.

Did you succeed?

Probably not. And that's normal.

Since you cannot just stop negative thoughts (think of the pink elephant), it is better to have these thoughts, but at controlled moments.

When?

Schedule in two times during the day where you can let your thoughts run wild. Try to focus on all the negative and worrying thoughts you can think of. Once your worry time is over, get on with your day. The rest of the day, try postponing your thoughts to the next worry time you scheduled in for yourself.

This time could be around 10-15 minutes, depending on how much you need. Feel free to experiment. The goal is to gradually become more in control of your thoughts instead of the thoughts being in control of you.

If during the day you start having negative thoughts, write down some key words relating to those thoughts and look at them during your worrying time. Try to get on with your routine otherwise.

When will you have your two worry times? ___ and ____

Where?

To help postpone your thoughts, you can set a worry zone. A worry zone is a place in your house where you can think about negative thoughts. Choose a place where you can do this quietly. Make sure that you do not make yourself too comfortable. So you don't lie in bed or hang out on the sofa to worry, but you sit up straight at the kitchen table, for example.

Where will your worry zone be? ____

For more infromation, visit these websites:

Crisis Plan

5 Step Crisis Plan

1. Understand when you are not doing well. To do this, answer the following questions

- On a scale of 1 (as bad as it gets) to 10 (as good as it gets), what is the number where you feel bad but can still tolerate it? ____

- On a scale of 1 to 10, at what point is it difficult for you to deal with the bad feeling? ___

-On a scale of 1 to 10, what number makes you feel so bad that you can no longer tolerate it, and is the risk of attempting suicide greater? ____

-How are you feeling now? ____

2. Find distraction.

One way to survive painful emotions is to seek distraction. Choose below which things can help to distract you.

Walking

Biking

Calling a friend

Walking the dog/paying attention to a pet

Playing music

Working in the garden

Taking a shower

Watching a movie

Reading a book

Sports

Creating a puzzle (crossword, sudoku or jigsaw)

Swimming

Dancing

Getting a massage

Going to the hairdresser

Cooking a new recipe

Going to the cinema

Playing football

Shopping

Praying

Drawing

Writing a story or poem

Singing

Going to a museum

Doing housework

Meditating

Gaming
Other: What else distracting activity can you think of? ____

3. Write down 3 people you can contact in case of a crisis.

4. Write down your GP's contact information and a crisis line. The helpline in the Netherlands is: 113: 0900-0113 (open 24/7), or you can chat with 113 via the website www.113.nl

5. Evenings and nights are often more difficult than during the day. If the distraction does not work well, you can of course immediately call 113, or the GP on duty if necessary.

What can you do if you start feeling bad at night?

Example: Watch a movie, and if that doesn't help, call a crisis line.

If you have the urge to harm yourself, try holding ice in your hand, or do some exercise.

For more infromation, visit these websites:

https://www.newhealthcollective.net

https://www.helpguide.org/articles/suicide-prevention/suicide-prevention.htm