DBT Skills for Managing a Crisis-Learn the DBT STOP Skill and the DBT TIPP Skill
Introduction to DBT Skills for Crisis Survival
Develop crisis survival strategies by learing the DBT Distress Tolerance skills: DBT Skills, learn the DBT STOP Skill and the DBT TIPP skill, they are designed to help individuals navigate through tough situations without resorting to harmful behaviors. These skills are particularly crucial during a crisis, when emotions can become overwhelming and destructive.
1. DBT STOP Skill
STOP is an acronym that stands for Stop, Take a step back, Observe, and Proceed mindfully. This skill is useful when you’re about to react impulsively in a crisis.
Stop: This involves literally stopping in your tracks. It’s a physical halt to what you’re doing.
Take a step back: This step calls for a mental break from the situation. It could mean stepping away physically or mentally disconnecting from the crisis for a moment.
Observe: This step requires you to assess the situation objectively, taking note of your thoughts, feelings, and the actions happening around you.
Proceed mindfully: This is the final step where you respond to the situation, keeping your long-term goals and well-being in mind.
3. DBT ACCEPTS Skill
ACCEPTS is a distraction technique that includes Activities, Contributing, Comparisons, Emotions (other), Push away, Thoughts, and Sensations. It helps divert your mind from a crisis and reduce distress.
Activities: Engage in hobbies or tasks that can take your mind off the distressing situation.
Contributing: Do something kind for someone else, as it can provide a sense of purpose and distraction.
Comparisons: Compare your situation to others who might be worse off, which can provide perspective.
Emotions (other): Induce positive emotions by watching a comedy or listening to uplifting music.
Push away: Mentally rejecting the situation for a while, as if pushing it away to deal with later.
Thoughts: Distract yourself with neutral or positive thoughts.
Sensations: Engage your senses with a strong physical sensation, like holding a piece of ice, to distract from emotional pain.
2. DBT TIPP Skill
TIPP stands for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. These are physical techniques designed to calm you down when you’re extremely upset.
Temperature: Changing your body temperature can help alter your mood. For example, splashing your face with cold water can help soothe intense emotions.
Intense exercise: Physical activity helps burn off excess energy and can help regulate intense emotions. You might try running, doing jumping jacks, or any form of exercise that gets your heart rate up.
Paced breathing: Slow, deep breathing can help reduce your stress levels and promote relaxation.
Paired muscle relaxation: This involves tensing and then releasing different muscle groups in your body. This can help reduce physical tension and promote relaxation.
Incorporating these DBT skills into your response to crises can significantly improve how you navigate through challenging situations. But remember, like any other skill, these take practice to master. Keep practicing, and you’ll find yourself better equipped to handle crises in your life.