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The Queen’s Gambit

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Coping Skills for the Disabled and/or Chronically Ill

I have spent most of my life in some form of therapy, and I am a MASTER of coping skills. I have lists of tips for every trigger and every self-destructive urge —but after my accident, I noticed that some of my tried-and-true coping mechanisms were not possible in my new physical condition. Since then, I have noticed the same problem on lists circulating on-line. So, I decided to write my own!

These suggestions are from a variety of lists found in my personal collection, the Dialectical Behavior Therapy manual, and on-line. Most of the things included I have actually tried and found effective myself. 

I have broken them down into 3 categories: Pain, Anxiety, and Depression. The “Pain” list is designed for flare days. It holds the least physically-intensive ideas, things that can be done while completely bed-ridden, and ideas that can actually help reduce pain (or at least distract you from it). 

PAIN:

Deep breathing exercises (inhale 5 seconds, hold 5 seconds, and exhale 5 seconds- carefully.)

Draw, paint, or color. (a tablet, Magna-doodle or even Etch-a-Sketch would work if you don’t want to use paper and crayons.)

Blow bubbles.

Pet a dog/cat/furry creature.

Turn on (or off) all of the lights.

Sit outside or under a sunny-lamp, even just for a few moments. 

Sip a warm drink.

Use this “video” to doodle with your mouse. Try it! Trust me! 

Watch funny Youtube videos.

Read. (keep it light, easy to understand, and uplifting)

Contact a friend.

Stretch or do gentle yoga.  (Don’t push. Be very careful. Know your limits.)

Immerse yourself in a computer or video game. Use headphones if possible. 

 Allow yourself to feel whatever you feel without judgment; observe and describe. (example: I feel angry. My feet hurt. I am frustrated. I feel sad. I wish I were healthier. My pain is at an 8. I feel upset. - notice the thoughts/feelings and let them pass. Don’t fixate, justify, or analyze. )

Meditate.

Write a list of things you are looking forward to, things you are grateful for, or things you are proud of.

Do progressive muscle relaxation. 

Trace a maze or mandala,with your fingers(or even just your eyes). 

 Make yourself as comfortable as possible. (sit on pillows, cover yourself in blankets, change positions, etc.)

ANXIETY:

Put together a puzzle.

Hold ice, splash your face with cold water, or go outside in the rain or snow. (be safe, don’t prolong exposure- only long enough for a sensation to “shock” your system.)

Clean or organize a space. (even a digital space, if you can’t physically clean!)

MOVE. However you can- from crinkling your face muscles to doing jumping jacks. Just MOVE.

Drink herbal tea or decaf coffee.

Practice progressive relaxation. 

Write positive quotes or words on flashcards.

Get outside, even just for a moment.

Do gentle yoga or simple stretches. (see pain list for link and cautions)

DISTRACT. Any way you can: TV, YouTube, Tumblr, read, write, play word games, play a game, etc.

Throw balled-up socks at a blank wall.

Scream into a pillow.

Take pictures.

Browse on-line stores. Window shop or put together a “Wish List”.

Count. Backwards from 100, forward in 7’s, backward in 2’s, 1-10 getting gradually louder, etc.

Plant your feet firmly on the floor or press your hands on your seat cushion. Ground yourself.

Think of 3 household objects for every letter of the alphabet.

Shred blank paper.

Play with silly putty or play dough.

Pop bubble wrap.

Learn to swear in another language.

DEPRESSION:

Comb your hair, paint your nails, or wash your face. (performing a simple grooming task can significantly boost your mood).

Pet a cat/dog/furry creature. If possible, visit a shelter.

Write a thank-you note to someone you appreciate, or leave a NICE anonymous message online.

Make and listen to a playlist of happy and upbeat music.

Browse photos of fun memories and people you love.

Look at cute animal pictures! 

Write a list of things you are grateful for, things you are proud of, things you love, or things you are capable of.

Rub lotion onto your arms or legs, mindfully and gently.

Draw random designs and color them in.

Take a warm bath, shower, or rub a warm, damp, towel over your skin.

Do something productive. Cross something off your to-do list! (organize files on your computer, clean a room, do a homework assignment, cook a meal, return a call, etc.)

Write (or add to) your “Bucket” list! (keep it fun and upbeat)

Allow yourself to feel what you are feeling, without judgment. Laugh, cry, scream, etc.

Observe and describe your feelings. (see pain list for details)

Treat yourself. Eat something decadent, watch your favorite show, indulge in something!

Make a mental list of 5 things you see, hear, and feel. Then list 4, then 3, then 2, then 1.

Call a hotline. (International, USA) They will let you talk. They will NOT call  911 unless you say you are in immediate danger. I have used this option many times and I recommend it. 

Contact a friend or family member.

Let me know if you have any ideas to add, and I will make a follow-up post! 

Take care of yourselves. 

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Hey bro would you do me a platonic solid

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Giselle, act 2, dutch national ballet | Nationale Opera & Ballet

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How The Game Of ‘Plinko’ Perfectly Illustrates Chaos Theory

“The key takeaway of chaos is this: even when your equations are perfectly deterministic, you cannot know the initial conditions to arbitrary sensitivities. Even placing a Plinko chip on the board and releasing it with down-to-the-atom precision won’t be enough, with a large enough Plinko board, to guarantee that multiple chips would ever take identical paths. In fact, with a sufficiently large board, you can all but guarantee that no matter how many Plinko chips you dropped, you’d never arrive at two truly identical paths. Eventually, they’d all diverge.

Minuscule variations — the presence of air molecules moving from the host’s announcing, temperature variations arising from the contestant’s breath, vibrations from the studio audience propagating into the pegs, etc. — introduce enough uncertainty so that, far enough down the line, these systems are effectively impossible to predict. Along with quantum randomness, this effective classical randomness prevents us from knowing the outcome of a complex system, no matter how much initial information we possess. As physicist Paul Halpern so eloquently put it, “God plays dice in more ways than one.””

Chaos! Physics! Determinism! And The Price Is Right’s greatest game of all-time, Plinko! What a winning combination; enjoy the science outreach today!

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I wanted to post a little bit of what I’ve learned in physics so far this year, partly because I’m proud of it and partly because it looks neat. This was all programmed in MATLAB, except for the cat. Pictured: Fourier Approximation of x³, hold off and hold on because hold on is rainbow, and a simple pendulum. (…and Willow standing on some homework.) 

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Featured Mathematical Artists: Regolo Bizzi (50 Geometrical Works)

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Professor Stephen Hawking believes Zayn might still be in One Direction - in a different universe

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