Exposure Self Care List

[torquill]

I need a cheat sheet for exposures.

As often as I go through them, I forget certain parts. Yet a manual would be useless; I have trouble retaining written info when I'm doing poorly. So I have to keep it dead. simple.

So here goes.


Always do these things (no cheating):
Shower every day
Eat four times
Take vitamin C when you eat
Take pills with breakfast and at bedtime
Drink extra water with all pills

Troubleshooting:

I feel depressed
This is normal, don't worry, it will go away
Have you eaten recently?

I feel hot suddenly
Take some vitamin C right now
Have you taken your morning pills today?
Drink some water
If there is no pain, sometimes this is normal

I feel dizzy/weird
Have you eaten recently?
Drink some water
Test your blood pressure
Eat a little chocolate

My gut feels full or slow or unhappy
This is normal sometimes, it will go away
Don't eat spicy or sour food
Don't eat beets or oatmeal
Would you like an artichoke?

I feel sick
Feeling sick is normal sometimes
Have you taken your morning pills?
- GSE on an empty stomach can make you feel sick

I feel sick and I need to eat
Drink a little water
Drink some peppermint tea
Drink a ginger ale
Eat a little dried fruit (even if you don't want sweet things)
Fix something with garlic, ginger, or black pepper
EAT ANYWAY
- bread, fruit, plain pasta, simple potato, rice cakes, waffles

I feel tired but I can't stop doing things
Don't drive
Don't do hard mental stuff
Sit or lie down as much as you can
Relax your shoulders
Go lie in bed anyway
This is normal, don't worry, it will go away

I feel restless and frustrated
Relax your shoulders
Do something complex with your mind
This is normal, don't worry, it will go away

I feel like I might screw up if I do the thing
This is brain fog, don't worry, it will go away
Don't do the thing (it can wait)
Ask someone else to do the thing
Don't do hard mental stuff, rest your brain