Crisis Survival Skills
Pain is a part of life and dealing with it will help decrease impulsivity.
Why bother tolerating painful feelings and urges?
This is when you do something- like calling a friend, watching a favorite movie or reading a book.
What is A, Activities?
These are the six self soothe sense.
What are vision, hearing, smell, taste, touch and movement?
This is finding or creating a purpose or meaning to pain; making lemonade out of lemons.
What is M, Meaning?
These are the three times you would use TIPP.
When you are caught in emotion mind, when your brain is not processing information and when you are emotionally overwhelmed.
These are the five distress tolerance skills.
What are distract with Wise Mind ACCEPTS, self soother, IMPROVE, pros and cons and TIPP?
Reading doing word or number puzzles or repeating this words to a song in your head.
What is T, Replacing your thoughts?
You use this sense when you are taking a long bath, petting your dog, brushing your hair or getting a hug.
What is touch?
This is trying to relax your muscles by tensing and relaxing each muscle group.
What is R, Relaxation?
To use this this skill, tense and relax each muscle group.
What is P, Progressive muscle relaxation?
You use this skill when acting on an urge can make things worse in the long term.
What is listing pros and cons?
This is when you identify alternative sensations- like holding or listening to loud music.
What is S, intensifying other sensations?
Putting on your favorite lotion or smelling the roses.
What is using your sense of smell?
Cheerleading yourself.
What is E, Encouragement?
To use this skill- slow your breathing way down.
What is P, Paced breathing?
You consider these two things when writing out a pros and cons list.
What are both long and short term goals?
This is when you watch a funny tv show, listen to upbeat music or read joke books.
What is E, creating different emotions?
This is when you look at a photo album with your favorite pictures, people watch or look at a sunset.
What is using you sense of vision?
This is focusing your entire attention on what you are doing right now.
What is O, One thing in the moment?
This is how you use the T (temperature) in TIPP.
What is- holding your breathe, place a cold pack or ice water on your face and tip your head down.
Doing this can help you avoid acting on an urge.
What is remembering and imagining past negative consequences of giving into crisis urges?
This is when you help a friend, donate something or make something nice for someone else.
What is C, contribute to someone?
This is listening to your favorite music over and over, playing an instrument or listening to a sound machine.
What is using your sense of hearing?
This is imagining a calming, safe place and imagining painful emotions draining out of you like water out of a pipe.
What is I, Imagine?
In this skill, we accept something even though we might not like it.
What is radical acceptance?