The three main concepts we need for self-regulation are gauges, regulators and containers.
As staying within the window of tolerance is one of our main goals
(the other two are „being in the present“ and „being connected“)
we need something that helps us to figure out where we are at. We need some kind of gauge.
Our imagination will create one for us.
But before we find something that fits, we need to take a look at what to keep track of.
A combination we found useful is
- arousal level
- body awareness
- thoughts
- emotions
- impulses
We use the first two the most and only turn to the others, when we see something unusual there.
Find out what is useful information for you. What are the first warning signs that things are getting out of control?
Maybe you want to keep one to measure
- your need for help
- safety
- specific emotions
- self-care
- …
- …
When you have picked categories that will give you useful information for self-regulation, you can visualize some kind of gauge to measure the intensity.
That could be
- speedometer
- rev counter
- thermometer
- pressure gauge
- blood pressure cuff
- gas gauge
- volume dial
- weather pattern (storm/rain/calm/fog)
- scuba gauge
- volcano
- clock
- colors (grey=numb, blue=sad, red=angry…)
- 10 point scale
- container that fills up
- …
- …
Add your own ideas and share them in the comments!
This is a scale we like to use
More about that here
Find a gauge for every category you want to track. Practice using it. (It helps to start with one, then add others) It should become second nature to check on yourself and this is a quick way of doing it.
If you have DID, let everyone find their own gauges for their categories. One will not be enough for you! It is not unusual that one of you is calm while someone else freaks out. You might want to create a control room Inside where you can see all the gauges and whom they belong to. It makes finding the part who is freaking out so much easier! Start with one for arousal levels for everyone, then build from there. It is a lot to keep track of, but your system can do it. Maybe you can even find Someone who wants to take over control-room-duty to keep you all safe.
Why we track body awareness? Early detection of dissociation without using emotion
This is something I really want to draw out and keep on my wall. It makes so much sense. I believe it will will really help me on a daily basis as a go to to check in with what the system needs . A starting point. To help eliminate feeling of lost in all the thoughts feelings opinions judgements,attitudes,behavoirs, body sensations,etc. My project for this week is this. Thank you for sharing your work and your dedication to helping others.
It’s so simple but very effective.
Just an idea: you could craft one of these for yourself.
That way you have something tangible and maybe one of you likes to use it to show where they are at.
In later post we will share how to use this very concept to create a regulator for yourself.
I am glad this has been helpful!
Hi Theresa
I’ve definitely been red-lining it for a while now: perhaps 9.95. In fact, I think I went over 10 for awhile. I’d add – from personal experience – that time spent in the red is very unhealthy. It upsets the physiological homeostasis of the body and leads to dis-ease.
Blog’s great. Nice work.
Hi Brett,
your current situation is one of the toughest we have ever heard about.
It’s not “just” arousal levels and an inner crisis. Your whole family is in a serious outside crisis situation.
We have just talked with someone about high levels of stress and what to do.
If there is an end in sight you can use tricks to strengthen yourself. You know its gonna be “just one more week” of pushing thru.
If it looks like its gonna take longer you need to make cuts, some of them painful.
We think you did the right thing with the job. it had to happen.
please take good care of yourself and your own health while you navigate thru this storm. You are important to us.