What is a crisis?
- Traumatic moment
- Stressful event
- Emotional stress
- Short term
- Wantit resolved “right now” (“I’ve got to get out!”)
Two Rules of Crisis survival
- If you’re in a crisis and can solve it – DO IT!
- If you can’t solve it – SURVIVE IT!
We learn how to survive a crisis with two types of skills:
- Distractor Skills (only beneficial when you can’t solve it)
- Self Soothing Skills (believe you deserve it)
When do you need these Crisis Survival Skills?
- Needs to be a crisis (highly stressful, short term, needs to be resolved, etc.)
- Can’t be resolved right now
- Can’t afford to make it worst
DISTRACTOR SKILLS (“ACCEPTS”)
A = Activities – reading, exercise, event (movie/concert)
C = contributing – volunteer work, focus on someone/something else
C = comparisons – list reasons why this is not the worst case scenario
E = emotions – create another emotion (i. E.: listen tomusic, read a book, etc.)
P = pushing away – decide wich problems you can solve and wich you can’t (put the ones you can not “on the shelf” unti later)
T = thoughts – ways to occupy your mind, count to 10 when angry, breathe in “wise”, breathe out “mind”
S = sensations – hot bath, cold shower, hold ice in hand, physical sensations
SELF SOOTHING SKILLS ( “5 senses” to indulge and be kind to yourself)
- Vision: flowers, clean a certain area of the house, look at family pictures
- Hearing: music, another human voice
- Smell: flowers/perfume, home cooked meal, fresh air from outside
- Taste: wise to use more than just food, tea/candies, coffee
- Touch: very useful soothing technique, hold someone’s hand (or own), hugs and kisses from your husband or children, feeling a soft blanket