Preparing for Crisis
People often ask me how I prepare for the bad days, whether that’s triggers, anxiety spikes, emotional breakdowns, or those heavy, dark periods. Here’s what works for me. We’re all different, but maybe these ideas can inspire your own plan!
Practice skills when you’re not in crisis
I practice my DBT and grounding skills regularly, even when I’m doing okay. Trying them when I’m calm makes it easier to recall them when I’m not.
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DBT’s Distress Tolerance skills are especially helpful for immediate emotional crises.
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Breathing exercises? Grounding techniques? Try them when you don’t “need” them so they’re ready when you do.
Make a crisis note on your phone
I keep written instructions for myself, including:
-
Step-by-step grounding techniques
-
How to handle harmful urges
-
How to challenge spiraling thoughts
When I’m overwhelmed, I can forget everything I “know.” Writing it down when I’m calm means I only have to remember to open the note and not the individual steps when I’m overwhelmed and my brain is spiraling.
Keep a self-care box and comfort items
Having everything ready makes it way less overwhelming. My box has:
-
Small things that usually calm or cheer me up
-
Links to favorite feel-good videos
-
Sensory or grounding objects
Save proof that people love you
I keep screenshots and letters from loved ones. In crisis, I might forget they care or I can’t bring myself to reach out. Looking at those reminders helps. I also keep lists of things people have done to show they love me.
Make a crisis plan
Know your patterns. What happens to you in crisis? What’s hardest? Write down how you want to respond and what tools you’ll use. (Some tips for this at the bottom of this page!)
Some other tips:
-
Be prepared to manage urges safely
-
Create a safe physical space or even a “safe place” in your mind
-
Think ahead about the support or tools you’ll want nearby
The key is to prepare when you’re not in crisis. Bad times are easier to face when you already have the steps, tools, and comfort ready to go. Your future self will thank you.
Preparing for Crisis
People often ask me how I prepare for the bad days, whether that’s triggers, anxiety spikes, emotional breakdowns, or those heavy, dark periods. Here’s what works for me. We’re all different, but maybe these ideas can inspire your own plan!
Practice skills when you’re not in crisis
I practice my DBT and grounding skills regularly, even when I’m doing okay. Trying them when I’m calm makes it easier to recall them when I’m not.
-
DBT’s Distress Tolerance skills are especially helpful for immediate emotional crises.
-
Breathing exercises? Grounding techniques? Try them when you don’t “need” them so they’re ready when you do.
Make a crisis note on your phone
I keep written instructions for myself, including:
-
Step-by-step grounding techniques
-
How to handle harmful urges
-
How to challenge spiraling thoughts
When I’m overwhelmed, I can forget everything I “know.” Writing it down when I’m calm means I only have to remember to open the note and not the individual steps when I’m overwhelmed and my brain is spiraling.
Keep a self-care box and comfort items
Having everything ready makes it way less overwhelming. My box has:
-
Small things that usually calm or cheer me up
-
Links to favorite feel-good videos
-
Sensory or grounding objects
Save proof that people love you
I keep screenshots and letters from loved ones. In crisis, I might forget they care or I can’t bring myself to reach out. Looking at those reminders helps. I also keep lists of things people have done to show they love me.
Make a crisis plan
Know your patterns. What happens to you in crisis? What’s hardest? Write down how you want to respond and what tools you’ll use. (See our blog post activity here!)
Some other tips:
-
Be prepared to manage urges safely
-
Create a safe physical space or even a “safe place” in your mind
-
Think ahead about the support or tools you’ll want nearby
The key is to prepare when you’re not in crisis. Bad times are easier to face when you already have the steps, tools, and comfort ready to go. Your future self will thank you.
This page is for informational purposes only and is not a substitute for medical or mental health care. If you are concerned about your health or well-being, please reach out to a qualified professional. Read our full disclaimer