Page 48 - EAP Manual

Distress Tolerance CRISIS SURVIVAL SKILLS
1.
What is a crisis? A crisis is a very difficult or intense situation.
Examples:
 Failing a class
 Being teased at school
 Fighting with a family member 

Unhelpful ways to cope when dealing with a crisis:
 Yelling at others
 Throwing things
 Avoiding or hiding from it
 Hurting myself or others 
If I do not use skills to cope, the end-game may involve:
 More problems (in general)
 Ruined friendships
 Lost trust with family members
 Hospitalization 
Coping skills can help me:
 Take a quick break from stress
 Feel better & calmer
 Get along with others
 Leave Feeling Mind & return to Wise Mind 
Crisis Survival Skills—help me get through hard times without making things worse
These skills include: Stop, Time, Deep Breathing, Distract, Self-Soothe, Improve, Bridge Burning, Urge Surfing, Thought Stop, Teflon Mind, and Pros & Cons
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