Stop Drop & Roll
Meaning of "on fire" emotionally?
What is: In intense emotional pain, agitation, numbness, and loneliness"
Could be suicidal or strong urge to hurt self
Could be strong craving to use drugs, drink, binge, act in self destructive ways.
When I use TIPP skills
What is: when in extreme distress
Define a crisis
What is: highly stressful, short term, intense pressure to resolve now!
-intense pain, want to act on emotions, overwhelmed (but need to stay skillful and/or demands must be met), arousal is extreme, but problems cannot be solved immediately.
He sent funny videos to his friend after having a very hard work day.
What is: a distraction using an ACCEPTS skill "Other Emotions" and/or "Contributing"
NOW MATTERS NOW
What is: a resources with 1000's of help for me in crisis and for DBT skills.
I will put on my phone's home page! :)
When "on fire" with overwhelming urges to kill self or use opioids
Stop!!!
1. Shut it down: sleep, (no overmedicating, cold shower, ice water to face--RESETS)
2. No Important Decisions: Especially deciding to die, do not panic, ignore thoughts that you don't care if you die. Stop drugs and alcohol.
3. Make eye contact: powerful pain reliever, "Can you help me get out of my head?". video chat. Keep trying until you find someone.
T stands for
What is: Temperature (ice)
Extra bonus for knowing why ice works
ACCEPTS
What is: a crisis survival distress tolerance skill
"Distracting" acronym: activities, contributing, comparisons, different emotions, pushing away, other thoughts, other sensations.
They brought up the image of the beach from a vacation they had and sat with that image for a while
What is: an IMPROVE skill --imagery
Crisis Textline
What is: 741741
In a Fire--
Things to do for SI or Urges to use
What is: visit NMN, Ice water, Paced breathing, Call or text crisis line, OTE, Mindfulness of DT, Mindfulness of current emotion (feel in body), different thoughts:
"It makes sense I am stressed and in pain", "I want to feel better, not suicide or use opioids", "I can manage this pain, for this moment"
Notice thoughts, but don't get in bed with them.
I stands for
What is: Intense exercise
She was very upset after a phone call. She sat on her deck and drank a cup of decaf and breathed in the fresh air, while watching and hearing the birds at her bird feeder, feeling the warm breeze on her skin.
What is: Self Soothing--a crisis survival strategy using 5 senses to soothe
He paced around the apartment deciding if he wanted to die or not, making a list in his head of reasons for acting on this urge and not acting on this urge
What is: DT-- Pros and Cons list (we assume he used a TIPP and Stop Drop and Roll first prn)
A big crisis trigger for you
What is: ???????????????
Putting Crisis Resources in Phone
What is take a photo of safety plan with numbers or enter numerous numbers/resources.
Extra credit for naming them/listing them
P stands for
What is: Paced breathing
Extra Bonus for why this works
IMPROVE
What is: a crisis survival strategy acronym to Improve the Moment:
Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, brief Vacation, Encouragement and rethinking the situation.
I got weapons out of my home
What is: Fire Prevention
Ideas for keeping my environment safe
What is: eg. guns, pills, sharps, etc.
Fire Prevention
What is: 1. Resources in my phone
2. Keeping environment safe eg's
3. Remembering my reason for living/not using
4. Trigger awareness
5. Creating an A team
P (second P) stands for
What is: Progressive Muscle Relaxation
Extra bonus for describing this
They listed the advantages and disadvantages to acting on their impulsive urge
What is: Pros and Cons a Crisis Survival Strategy.
A- Team
What is: Healthcare provider, Peer support, friend, family member or other who knows me, cares about me and would do almost anything for me.
egs. parents, siblings, friends, pets, NMN, NAMI resources, counselors, dr, church people, support group people, etc..