The C.A.R.E.S.S. Technique by Lisa Ferentz

This C.A.R.E.S.S. Technique document is provided here with permission from Lisa Ferentz. Lisa was recently a guest on the Soul Sessions with Jodie Gale Podcast and she has kindly provided listeners with a copy of her C.A.R.E.S.S. technique.

C.A.R.E.S.S. Technique

I agree that when I get the impulse to engage in my ED behavior, BEFORE I do, I will incorporate one behavior from each category below. (Set and re-set a timer before you begin each section, so you have an external boundary to re-ground you after 10-15 minutes.)

C.A.- Communicate Alternatively (10-15 minutes)

Hurting the body is a way to communicate feelings, thoughts, needs, and unresolved trauma memories/pain. Clients need other, less destructive modalities to communicate.

Draw/paint the body part you want to “hurt” or draw the purge
Draw the emotions that accompany the urge to binge/purge/starve
Make a collage of words/images that capture thoughts/feelings
Write a poem about your feelings
Draw an outline of your body and write words on various body parts
Visualize doing the ED behavior and write about what you think/feel
Write about what was happening when you felt the urge to self-harm

R.E.- Release Endorphins (10-15 minutes)

Clients feel better after they self-harm because the brain releases endorphins, (naturally occurring opiates), in response to pain/body trauma. Clients need other ways to experience the release of endorphins. (Exercise, laughter, hugging)

Run up/down the stairs or the periphery of your house/march in place
Put on the radio and dance
Listen to a funny comedian on a CD/video
Watch a funny movie/TV show
Read something that tickles you
Hold/ stroke and hug a stuffed animal or live pet
Hug a pillow, rag doll, or a tree

S.S.-Self-Soothe (10-15 Minutes)

Clients need to learn new strategies that promote self-care and decrease anxiety from future triggering events.

Wrap in a quilt and rock in rocking chair
Take a warm shower/bubble bath
Light scented candles or oil
Play soothing music
Read positive affirmations
Massage hands with soothing lotion

Copyright September 2002, and 2020, Lisa R. Ferentz, LCSW

CATEGORIES: Feelings, Latest Blogs, Trauma Warrior Blogs

About Jodie Gale

Jodie Gale is the founder of TraumaWarriors.Online, host of the Trauma Warriors with Jodie Gale podcast, an Eco-Psycho-Spiritual Psychotherapist, Complex Trauma Expert, Mind Body Eating + Plant-Based Nutrition Coach. She is a leading specialist in women’s emotional, psychological and spiritual health and well-being. Over the last 20 years, Jodie has helped women to transform and heal their lives from complex trauma, disordered eating and the trance of unworthiness. She has a private psychotherapy, counselling and life-coaching practice in Manly, Frenchs Forest and Allambie on the Northern Beaches of Sydney, Australia. Jodie is passionate about helping women befriend, connect and nourish their whole selves: body, feelings, mind and SOUL!

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