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Looking for Activities and Resources to Accompany the Skills for Rejection Sensitive Dysphoria Book?
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And in the meantime, enjoy this song I wrote about the P.A.U.S.E. strategy.
P.A.U.S.E. Lyrics
​I pause, notice the alarm, and breathe, deep,
Let the tension uncoil
Allow my feelings without stuffing them down,
No disguise, Let 'em rise, Let 'em flow,
Coping strategies, my secret tools
I'm settling in, breaking the rules of the blues
Search for the facts, I'm rewriting the script
Not every thought's a truth, just a trick of the mind's twist
Ask myself questions, dig into what I think I knew
Encourage myself with a helpful thought, that's true
'Cause thoughts shape the feelings, yeah, I get it now
I know I'll get through, I know I'll work it out
​
The world's spinning fast, but I hit rewind
Breathe in, let the chaos unwind
Feelings are just signals, they don’t define me
I’m learning to pause and breathe to set myself free
​
Coping strategies, my steady crew
I'm settling in, finding my rhythm, my groove
Search for the truth, I'm taking control
Not every thought's a fact, just a story my brain's told
​
Ask myself questions, dig into what I think I knew
Encourage myself, with a helpful thought, that's true
'Cause thoughts shape the feelings, yeah, I get it now
I know I'll get through, I know I'll work it out
​
It's not about perfection, or about being right
Just one pause, one breath, one skill,
One thought, and I'm alright
No more running, no more hiding from me
I'm here, I'm present, and that's where I need to be
​
Ask myself questions, dig into what I think I knew
Encourage myself, with a helpful thought, that's true
'Cause thoughts shape the feelings, yeah, I get it now
I know I'll get through, I know I'll work it out
​
I pause, the alarm fades, I breathe
Allow my feelings, use my skills,
Settled in my skin,
Thoughts and feelings, they're part of the ride
I know I'll get through, with every step, every stride