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{ this is a skill i’ve been using a lot lately, thought i’d share :) }

     {  Distress Tolerance Skill: Coloring Mandalas


     1}   go to and print a couple of mandalas that you like. (you can also find some on google images.)
     2}   buy set of colored pencils or markers if you don’t have them. more colors = better
     3}   buy a clipboard if you wanna lie in bed and color.
     4}   set these aside and ready to go so they are easily accessible when you are distressed


     1}   choose a mandala from your pre-printed stash
     2}   set a timer (phone is good) for 30 minutes
     3}   color it with ur markers or pencils. i prefer pencils.
     4}   optional: play an audiobook or music while coloring. make sure it’s not sad music.
     5}   when timer goes off, stop coloring. ask yourself, what level is my distress right now? if still high, set timer for another 30 minutes and keep coloring. if tolerable, stop coloring and do thing you want to do.
     6}   repeat as needed until distress is tolerable


     coloring patterns is distracting enough to pull your attention away from negative thoughts/emotions, but mandalas are also repetitive so you can kind of “zone out” while coloring. it feels good being able to create something and you feel a sense of competency or confidence. there’s no competitive aspect to it so you can just do the activity without having to worry about doing it perfect or right or better than anyone else. it can remind you of a simpler time when all that was expected of you was coloring. :) it is easy and almost everyone can do it.


    — stick to the timer. even though you want to keep coloring when it goes off, stop once you finish the segment you’re on and put the pencil down. tell yourself you can come back and finish it after you do the thing you’re putting off. this is the difference between distress tolerance and procrastination/distraction. (ofc if you actually have nothing you need to get done or if you want to fully forget the thing that’s upsetting you, the timer isn’t necessary.)

    — practice coloring during times when you’re not distressed, so that when you need to use this skill it will be easier and more “automatic”. i can’t stress this enough. even though coloring is really simple, it’s much better for the activity to feel familiar so that you can easily use it during distress. so if you can practice it during normal times it’ll help u. think of it as homework if you have to — you are building up a memory muscle.

    — if you feel guilty because you’re “wasting time” doing a “childish activity”, remind urself that ur doing this for your mental health, that this is an established skill recommended by top psychotherapists, and that calming down your distress so you can actually *do* the stuff you’re worried about (rather than procrastinating all day about the thing and not actually doing it) is the opposite of wasting time. remember that practicing this skill even when you’re not distressed is HOMEWORK, not optional time wasting thing. also, taking care of ur mental health is not a frivolous activity. it’s very important and crucial to a happy successful life.

woah super useful

(via mandaplz)

Source: cornflakepizza

"They say every atom in our bodies was once a part of a star…Maybe I’m not leaving…maybe I’m going home."


"They say every atom in our bodies was once a part of a star…Maybe I’m not leaving…maybe I’m going home."

(via openmindpositivethoughts)

Source: marleens-diary
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There are such beautiful creatures in our world

There are such beautiful creatures in our world

(via intensional)

Source: gazpachoblog
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Mat Fraser is a gift (x)

(via andromedalogic)

Source: harlequinnade
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"Elsa is the only Disney character that got over her ‘fears’"

Oh really?

You’re just going to forget about Jessie?


And Boo?


and Dot?

Source: frozenwho11
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Am I reading too much into this?



Certain people in my graduate program, who I like very much, seem to be anti-psychiatry and pro-neurodiversity in some respects (though I doubt they’re familiar with the term “neurodiversity”). They’ll ask questions like “what is normal development anyway?” and report…

Yeah, this sounds a LOT like them. Given how long it took me to get to a middle ground position after being diagnosed, I’m not surprised people without disabilities wouldn’t have reached that point. Maybe I’ll be able to expand their horizons…

Source: neurodiversitysci
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