Crisis Survival Skills

Crisis Survival Skills

Learn effective ways to cope with intense emotions without using problematic coping behaviors such as emotional eating, using substances, or other coping mechanisms that lead to negative consequences.

Crisis Survival Skills
  • Intro to Dealing with Intense Emotions

    Intense emotions and pain are part of life. Learning how to cope with them effectively is important. These skills will give you practical ways to reduce intense emotions and accept reality so that you can continue to move towards what matters to you.

  • STOP Skill: Reduce Impulsive Action

    Learn the very valuable DBT STOP skill, which helps you to slow down your reactions and respond with mindful awareness.

    S - Stop
    T - Take a step back
    O - Observe
    P - Proceed Mindfully

  • STOP Worksheet

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  • TIPP - Reducing Intense Emotion through the Body

    The DBT TIPP skill helps to rapidly change an emotion by creating neurophysiological changes that create a sense of calm and wellbeing.

  • Progressive Muscle Relaxation Instructions

    This video will explain how to do a progressive muscle relaxation practice to improve relaxation and reduce emotional intensity.

  • Body Scan Mindfulness Practice

    Guided mindfulness practice where you will be guided through observing the body starting at the feet and moving up to the head.

  • TIPP Observations Worksheet

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    Use the “TIPP” Skill to change your body chemistry to reduce extreme emotions quickly. Use Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation when: You are feeling emotionally overwhelmed, completely in Emotion Mind, or your emotion is so intense that you are not p...

  • Distraction Skills: Wise Mind ACCEPTS

    Use the DBT ACCEPTS skills to Distract when feeling intense emotion. Distracting can be helpful in distracting your mind from things that may reactivate the strong emotion.

  • Wise Mind ACCEPTS: Distraction Observation Worksheet

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    Crisis survival strategies focus on finding ways to survive and tolerate the moment without engaging in problem behaviors. These skills are about doing what works to get through the moment of crisis without making things worse with problematic coping methods. Crisis survival skills are essential...

  • IMPROVE the Moment

    The DBT IMPROVE skills help to intentionally increase positives in a situation. This skill is part of the DBT Distress Tolerance module and can help you to effectively deal with distressing emotions by improving the moment.

  • IMPROVE the Moment Journal

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    Use this journal worksheet to track your practices of the IMPROVE skills. What do you observe?

  • Self-Soothing

    The DBT Self-Soothe skills help you to nurture and soothe yourself when you are experiencing an intense emotion. These skills can also be used as important self care techniques to reduce stress.

  • Self-Soothe Journal

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    Use this journal worksheet to track your use and observations of Self-Soothe practices. Remember, you don’t have to wait for intense emotions to use these skills! Self-Soothing Skills can also be used as important self-care techniques to reduce stress.

  • New! Urge Management: 15 Minute Rule

    Stop acting on urges that lead to negative consequences! This video provides you with a simple strategy that you can use if you struggle with acting on urges. Use the handout for a quick reference!

  • Urge Management Handout

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  • Urge Surfing

    Watch this video to learn a DBT technique called Urge Surfing. It is the mindfulness practice of riding the wave of your urge without acting on it. With time, your brain will begin to recognize that you can experience and urge with out needing to act on it.

  • Problem Solving

    Learn how to problem solve in an effective way. Refer to the "Problem Solving Worksheet" for more guidance.

    Steps for Problem Solving:
    1. Describe the PROBLEM?
    2. CHECK THE FACTS about the situation to make sure you have the right problem. Redefine the problem if needed to align with the fa...

  • Problem Solving Worksheet

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    Use this worksheet to guide you through the process of effective problem solving.

  • Pros and Cons

    Watch this video to learn how to use Pros and Cons to better connect to Wise Mind during distress when having urges to act in problematic ways. This video is a clip from a previous live DBT Skills class.

  • Pros and Cons of Tolerating Distress Worksheet

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