DBT Crisis Survival Skills: A Guide to Managing Intense Emotions

Counseling & Therapy for Teenagers in Flourtown, PA

Crisis survival skills are a collection of techniques, often summarized in acronyms, that teach individuals how to cope with intense emotions and urges without making the situation worse. These skills are essential for anyone, but particularly beneficial for teens with self-destructive behaviors such as self-harm, substance abuse, or disruptive actions that harm relationships.

Key Components of Crisis Survival Skills

1. Distract and Soothe: The primary goal is to find ways to distract yourself and soothe your system. This might involve activities that keep you engaged and away from harmful urges or thoughts. For example, using an ice cube to shift your focus from emotional pain to a physical sensation can be a simple yet effective technique.

2. Self-Soothing: Pay attention to your body and emotions. Techniques like listening to calming music, engaging in sensory activities (like our sensory lunch options in DBT skills summer camp), and scanning your body from head to toe can help regulate your emotional state.

3. Improve the Moment: Even in high-stress moments, there are small actions you can take to make the situation better. This might include saying something encouraging to yourself or performing a small, positive action.

The ACCEPT Skill

One of the acronyms we teach is ACCEPT (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations). Each component represents a different strategy to help manage crises:

Activities: Engage in activities that occupy your mind and distract you from stress.

Contributing: Help someone else, which can shift your focus and improve your mood.

Comparisons: Compare your situation to others or to past situations to gain perspective.

Emotions: Engage in activities that invoke positive emotions, such as watching a funny movie.

Pushing away: Mentally push away the distressing situation for a while.

Thoughts: Change your thoughts by focusing on something else.

Sensations: Use physical sensations to shift your focus, like holding an ice cube.

Practicing Crisis Survival Skills

Practicing these skills in different scenarios is crucial. Whether at home, school, or with peers, repeatedly using these techniques helps make them second nature. In our DBT skills groups, we emphasize the importance of rehearsal and application in various situations to ensure the skills are effective when needed most.

When to Use Crisis Survival Skills

Crisis survival skills are vital when experiencing intense emotions and urges that could lead to negative actions. For example, yelling at someone might provide immediate relief from irritation but can harm relationships in the long run. These skills help tolerate distress without making the situation worse.

Tailoring Skills to Individual Needs

Everyone’s coping mechanisms are unique. For some, walking away from a stressful situation works best; for others, engaging in intense exercise or using the TIP (Temperature, Intense exercise, Paced breathing, Progressive relaxation) skill might be more effective. It’s essential to try various techniques to discover what works best for you.

Why Crisis Survival Skills Matter

These skills are not about making life perfect but preventing self-destructive actions. They are crucial for anyone struggling with managing emotions and urges that derail their goals and relationships. If you or someone you know could benefit from learning these skills, consider joining our DBT groups.