CRISIS SKILLS 101
DISTRACTING SKILLS
SELF SOOTHING SKILLS/ IMPROVE
ACCEPTING REALITY
A TIP FOR THE WAITER
100

A WAY TO DECIDE WHETHER TO ACT ON AN URGE IN A CRISIS

WHAT IS PROS AND CONS?

100
MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.
WHAT IS ACTIVITIES?
100

USING 5 SENSES TO HELP COMFORT OURSELVES

WHAT IS SELF-SOOTHING?

100

BEING OPEN, RECEPTIVE, DOING WHAT'S NEEDED IN WISE MIND.

WHAT IS WILLINGNESS?

100

THROWING COLD WATER ON MY FACE TO CALM DOWN

WHAT IS TIP THE TEMPERATURE?

200

THIS SKILL KEEPS YOU FROM ACTING IMPULSIVELY, MAKING IT WORSE, AND GIVES YOU TIME TO GET INTO WISE MIND.

WHAT IS STOP?

200
REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?
WHAT IS CONTRIBUTING?
200
REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.
WHAT IS IMPROVING THE MOMENT?
200

IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL AND ACCEPTING REALITY AS IT IS. DOES NOT MEAN APPROVAL OR RESIGNATION, IT MEANS FOCUSING YOUR ENERGY ON WHAT YOU HAVE CONTROL OVER.

WHAT IS RADICAL ACCEPTANCE?

200

CALMING DOWN BY TENSING AND RELEASING MUSCLE GROUPS

WHAT IS PAIRED MUSCLE RELAXATION?

300

THIS PART OF THE STOP SKILL INVOLVES NOTICING WHAT'S GOING ON.

WHAT IS OBSERVE?

300
REPLACING CURRENT NEGATIVE EMOTIONS WITH ANOTHER LESS NEGATIVE EMOTION.
WHAT IS (OTHER) EMOTION?
300
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.
WHAT IS IMAGERY?
300

A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.

WHAT IS A HALF-SMILE?

300

BREATHING OUT MORE SLOWLY THAN YOU BREATHE IN.

WHAT IS PACED BREATHING?

400
FREEZE!!! DON'T MOVE OR REACT

WHAT IS STOP?

400
THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION.
WHAT IS COMPARISON?
400

DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, AND YOGA.

WHAT ARE RELAXATION SKILLS?

400

MY WISHING THAT WHAT'S HAPPENED/IS HAPPENING WON'T CHANGE WHAT IS. 

WHAT IS ACCEPTING REALITY?

400

A WAY TO PHYSICALLY RELEASE PENT UP ENERGY AND EMOTIONS.

WHAT IS INTENSE EXERCISE?

500

NOW THAT I'M IN WISE MIND AND AWARE OF WHAT I NEED TO DO I CAN DO THIS

WHAT IS PROCEED MINDFULLY?

500
ACCEPTS
WHAT ARE THE ABBREVIATIONS [MNEMONIC] TO AID IN REMEMBERING CRISIS SURVIVAL DISTRACTION SKILLS?
500

USING YOUR REASONABLE MIND TO FIND A PURPOSE TO UNDERSTAND YOUR SITUATION.

WHAT IS MEANING?

500

YOU ARE IN THE DRIVER'S SEAT OF YOUR THOUGHTS, FEELINGS, IMPULSES AND BEHAVIORS. YOU DECIDE WHICH ROAD/DIRECTION; LEFT/RIGHT EXIT, U TURN, PULL OVER AND STOP. MAKING A CONSCIOUS DECISION TO ACCEPT OVER AND OVER.

WHAT IS TURNING THE MIND?

500

THIS IS THE PRIMITIVE BIOLOGICAL RESPONSE TO HAVING COLD WATER ON THE FACE WHILE WE HOLD OUR BREATHE.

WHAT IS THE MAMMALIAN DIVE RESPONSE?

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