Rate crisis out of 10
0-7
Acceptance
Radical acceptance
- Focus on things you can control
- Admit there are things you cannot change, focus on those you can
- It is what it is
- Agree to disagree
Options when in distress
- What parts can I change? Use problem solving skills
- Change interpretation
- Ask for others’ perspective
- Do nothing
- Nothing bad can happen (but nothing good either)
- Use distress tolerance skills
- Acceptance doesn’t mean you like or agree
Crisis survival skills
- Activity
- do something else
- Put your mind to something else
- Contributing
- Do something nice for someone
- Comparisons
- Make comparisons to help you feel better
- Compare to less fortunate
- Emotions
- Watch funny to change emotions
- Do the opposite of what your body is telling you
- Pushing away (compartmentalizing)
- Push the painful situation out of your mind temporarily
- Build an “imagery wall”
- Put the pain in a box, on a shelf, or in a drawer
- Thoughts
- Replace thoughts
- Read
- Do a puzzle
- Recite a song
- Mindfulness
- Sensations
- Intensify other sensations
- hot or cold shower
- loud music
- squeeze pillow
Self-soothing
- 5-4-3-2-1
- ground yourself in senses