Tips for Improving Your Physical Self-Care, from Coping With Trauma Related Dissociation
[image ID: "Tips for Improving Your Physical Self-Care
• Learn to understand the messages your body gives you. Are you able to recognize when you are tired, hungry, thirsty, cold, hot, in pain, or ill?
• Are you able to distinguish at least some of the time- between a sensation or symptom that is part of a flashback and those that are indications of present-day illness or injury? If you have pain or other physical discomfort, you might check inwardly to see whether any part of you might be able to help you understand better. When you get up each morning, check in with yourself not only emotionally but also physically. How do you feel in your body? Tired? III? Energetic? Sore muscles? Achy joints? Stomachache or headache? Relaxed? These physical sensations are messages about your physical and emotional needs.
• Practice physical relaxation every day, as noted in earlier chapters. Develop internal agreement about these activities and times you should practice them. Chronic physical tension adds to mental and emotional stress, and it takes a toll on your body.
• Exercise regularly, even if only a little.
• Make sure you are getting enough rest. Most people need 7 to 8 hours of sleep each night; some need a little more or less. People with a dissociative disorder usually sleep much less, but if sleeping is a problem make sure you are at least taking short rests during the day. All parts of you need to agree that a specific time is set aside for sleep (see chapter 9).
• If doctor or dentist appointments are difficult, try taking a supportive person with you, talk with your doctor or dentist about your anxiety, practice relaxation techniques, and imagine parts of you being in a safe place during the appointment, or perhaps sleeping through it (see chapter 8 on inner safe places). If needed, take a prescribed antianxiety medication before you go, if you have one. It also helps to write down your fears, including those of other parts, and challenge them or think about how you could help yourself make the appointments less scary or shameful.
• Imagine caring for young parts of yourself internally, if that is helpful to you. For example, imagine giving them a warm bath, pampering them physically, giving them a sense of being cared about and cared for. Or imagine that all parts of you are experiencing the self-care you are giving yourself. All parts need to be reminded that self-care is a part of daily life and necessary for healing." /end ID]
