Make your Coping Cards
In a recent podcast , I talked about how I use Coping cards to get myself passed some impulse issues and negative self-talk that tends to get me stuck.
I started using index cards to get me unstuck after reading countless books on the topic, only to find that I just couldn’t recall any of the tools when I needed them most: during an ADD crisis.
The foundation of my coping cards were snapshots of ideas that I found helpful.
I knew that I would lose my notes in the piles of papers on my desk and I wouldn’t find them when I was having a crisis moment, so I took a small stack of index cards, punched a hole in them, and used a binder ring to keep them together.
These questions helped me identify the trigger, if I was in a mis-belief loop, It identified my impulse response and the effects of that response.
On the first card I wrote: 1. What are you feeling right now?
On the second card: What happened?
Third card: What did you do?
Fourth card: How did you feel?
As an added bonus you can ask: Is it based in truth? I cover telling yourself the truth in the same podcast.
The first few times were difficult, but I couldn’t lie to myself. I didn’t allow for a card that said tell me all about your old hooks…
It was very specific to that moment.
These may seem like a lot of steps, but I hope you will try them. You can see an example of mine in the show notes.
This is just ONE of the coping card sets. It deals primarily with my impulse control and negative self-talk tendencies. It takes practice, but in time, you will be able to identify the routine and self-correct.
I still use them regularly. I keep the ring attached to a clip board with blank sheets of paper so I can write down my process.
This serves as a quick reminder that we can address the many issues that ADD brings along. There will be impulse control and fear and loss of interest, but we can plan for it and prepare. I encourage you to make the coping cards specific to your needs.
They are like a tiny therapist in my pocket.
You must be logged in to post a comment.