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3 min read by Alice

My dip cheat sheet

For dip days when you have a lot of symptoms and want to "fix it" at all costs... here's my cheat sheet.
A clipboard called "PAUSE" with steps and chekmarks
🇫🇷 Lire en français
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I am not a doctor. I am sharing my personal experience. This should not be considered medical advice. Always consult your healthcare providers for any decisions regarding your health, and listen to your body.

Dips are scary.
Symptoms increase.
Capacity drops.
Fear and guilt creep in.
It feels like we are back at square one.

I know.

Dips will happen.
But there are ways to make them a little more manageable, and sometimes shorter. Here is my personal dip cheat sheet:

1- Stop
2- Soothe the mind (dealing with fear, guilt, frustration and despair)
3- Soothe the body (reduce the load, regulate, find comfort)

1- Stop

Slow down. Close your eyes. Take a breath.

Dips are not the time for fixing things or making big decisions.

Your nervous system needs a small break.

You are going to be okay.

2- Soothe the mind

You can be with whatever emotions are here, just for a moment.
They're allowed to be here.

💬 Talk to the fear

  • I am safe.
  • This is temporary.
  • The symptoms are not dangerous.
  • Whatever happens, I will handle it.

💬 Talk to the guilt

  • None of this is my fault.
  • I have not done anything wrong. This is incredibly difficult.
  • I didn't do "too much". I did "a bit more", and that's great.

💬 Talk to the frustration and despair

  • It’s okay to feel this way.
  • Letting go is the only way out of this.
  • A dip does not erase my progress.
  • This will pass and I will come out of it stronger.

3- Soothe the body

Reduce the load

  • Cancel or postpone anything non-essential
  • Ask for help with anything that feels like too much
  • Use coping tools:
    • quick, easy meals or protein bars
    • reduce sensory input (eye mask, earplugs, etc.)
    • take quiet time with less stimulation

Regulate

Focus on soothing activities that feel familiar and safe.

A few ideas:

  • Breathe slowly, smile, and feel the air at the tip of your nose
  • Rock or hug yourself softly
  • One hand on your chest, one on your belly, feel your touch
  • If you still have a bit of capacity, distraction can help: soft music, your favorite comedy movie, a phone call with someone you love...

Find comfort

  • Pillows, soft or weighed blankets
  • Comforting objects like plush toys
  • Extra-comfy clothes
  • Comfort food (if that does not increase your symptoms too much)

💡
The "safe bag"
Something you can prepare when you feel good, to make future dips easier.

I created a bag with everything I might need, wherever I am: medication, eye mask, earplugs, headphones, laptop, smartphone, chargers, tissues, hair ties, snacks and water, FFP2 mask.

With this bag, I can choose whatever space feels safest in the moment, and have everything I need with me!
My safe bag
A picture of my bag and its content.

4- A final reminder

You don't need to fix anything right now.

Pick one tiny action to make yourself feel 1% more comfortable and safe.

And just be with what's here. Trust that you'll be okay.

This, too, shall pass.

Download cheat sheet in printable PDF
Dip Cheat Sheet by Hello Self
EN-dip-cheat-sheet_by-helloself.pdf
756 KB
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More tips about dips and setback right here.

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Published by:

Alice