Introduction

When a crisis hits, it’s easy to feel like you’re drowning in intense emotions. Whether it’s panic, anger, or deep sadness, these moments can make you feel powerless. But you’re not alone, and there are tools to help. Dialectical Behaviour Therapy (DBT) provides a set of skills designed to help you navigate these challenging times. Let’s walk through a step-by-step guide to using DBT skills effectively during a crisis.

 

Step 1: Stop and Take a Step Back

The very first thing you should do when a crisis arises is to pause.

It might feel counterintuitive, especially if your impulse is to react immediately. But taking a moment to stop can prevent you from acting in ways that might escalate the situation or cause more harm.

• Take a Deep Breath: Pause and breathe deeply. This simple action helps to slow down your racing thoughts and gives you a moment to think clearly.
• Observe Your Surroundings: Ground yourself in the present by noticing what is around you. This could be the colours in the room, the feel of a chair under you, or the sounds you hear.

Why It Helps

Stopping allows you to step out of the automatic reaction mode and gives you a brief moment to consider your next action more thoughtfully.

 

Step 2: Use the TIPP Skills

When emotions feel like they’re taking over, DBT’s TIPP skills can help you quickly reduce emotional intensity and bring your body back to a calmer state.

TIPP stands for:

• Temperature: Change your body temperature to calm down quickly. Splash cold water on your face, hold an ice pack, or stick your head in the freezer for a few seconds. The cold sensation can activate your body’s dive reflex, slowing your heart rate and helping you feel more grounded.
• Intense Exercise: Engage in short bursts of vigorous activity like running in place, jumping jacks, or a brisk walk. Physical activity can burn off adrenaline and reduce the intensity of your emotions.
• Paced Breathing: Slow down your breathing. Inhale deeply for a count of four, hold for a count of four, and then exhale slowly for a count of eight. Repeat this several times until you start to feel more settled.
• Progressive Muscle Relaxation: Tense and then slowly release different muscle groups in your body, starting from your toes and moving up to your head. This helps release physical tension associated with emotional stress.

Why It Helps

TIPP skills are designed to bring about immediate physiological changes that can help you manage intense emotional distress.

 

Step 3: Distract with ACCEPTS

When your mind is stuck in a loop of negative thoughts or feelings, distraction can provide a temporary reprieve. DBT’s ACCEPTS skills offer different ways to distract yourself from distressing emotions:

• Activities: Engage in an activity that requires focus, like a hobby, a puzzle, or cleaning. Doing something productive can shift your focus away from distressing emotions.
• Contributing: Help someone else or volunteer. Shifting your focus from your distress to supporting others can reduce feelings of helplessness and give you a sense of purpose.
• Comparisons: Think about a time when things were worse, and how they improved, or compare yourself to others who might be in a more challenging situation. This can put your current crisis in perspective.
• Emotions: Induce a different emotion to change your current feeling. Watch a funny video, listen to uplifting music, or read an inspiring story.
• Pushing Away: Mentally push away the distressing situation. Imagine putting your emotions or thoughts in a box and setting it aside. This isn’t about avoidance but giving yourself a temporary break.
• Thoughts: Count backwards from 100 by sevens, or focus on another challenging mental task. Occupying your mind can shift focus away from distressing emotions.
• Sensations: Engage your senses with a strong sensory input, like holding a piece of ice, squeezing a stress ball, or taking a hot or cold shower.

Why It Helps:

ACCEPTS skills provide a variety of strategies to distract your mind from the crisis, offering a momentary escape to help reduce the emotional intensity.

 

Step 4: Practice Mindfulness of Current Emotions

Once you’ve used the above skills to bring down the emotional intensity, practice mindfulness of your emotions. This means acknowledging what you’re feeling without judgment or trying to change it.

• Observe Your Emotion: Notice the emotion you are feeling. Where do you feel it in your body? What thoughts are associated with it?
• Allow the Emotion: Let yourself feel the emotion fully. Don’t push it away or try to suppress it. Remember that all emotions are temporary and will pass.
• Describe the Emotion: Use words to describe what you’re feeling (e.g., “I am feeling sadness in my chest,” or “I am noticing tightness and anxiety in my stomach”).

Why It Helps:

Mindfulness allows you to experience emotions without being overwhelmed by them, providing a sense of control and reducing reactivity.

 

Conclusion

Navigating an emotional crisis can be incredibly challenging, but DBT skills offer a structured approach to help you manage distress effectively. By following these steps—pausing, using TIPP, distracting with ACCEPTS, and practicing mindfulness—you can reduce the intensity of your emotions and find a path through the storm. Remember, it’s okay to seek support when you need it, and you’re never alone in this journey.

By integrating these DBT techniques into your routine, you build resilience and gain tools to handle future crises more effectively. Practice these skills regularly, so when a crisis does hit, you’ll be prepared to manage it with confidence and calm.

 

 

 

For more information on Dialectical Behaviour Therapy

Contact DBT-UK

info@dbt-uk.co.uk  |   +44 (0) 7541 458 851