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# My dip cheat sheet
- URL: https://www.hello-self.fr/dip-cheat-sheet-en/
- Published: 2026-01-12T14:44:22.000Z
- Updated: 2026-05-15T14:42:15.000Z
- Description: For dip days when you have a lot of symptoms and want to "fix it" at all costs... here's my cheat sheet.
- Author: Alice
- Tags: All posts, #english, Library

[🇫🇷 Lire en français](https://www.hello-self.fr/dip-cheat-sheet-fr)

✋

**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

![](https://www.hello-self.fr/content/images/2026/01/stop.png)

**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

![](https://www.hello-self.fr/content/images/2026/01/mind.png)

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

![](https://www.hello-self.fr/content/images/2026/01/body.png)

### 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](https://www.hello-self.fr/content/images/2026/01/IMG_8246.JPG)

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 PDFDip Cheat Sheet by Hello SelfEN-dip-cheat-sheet\_by-helloself.pdf756 KBdownload-circle](https://www.hello-self.fr/content/files/2026/01/EN-dip-cheat-sheet%5Fby-helloself.pdf "Download")

---

More tips about dips and setback [right here](https://www.hello-self.fr/setbacks-en/).

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