Day 21: Crisis Survival Plan:
There may be times when you are under so much emotional distress that you need to put in an extra amount of effort to keep from behaving in past, destructive ways. e.g. drinking too much when you are feeling upset. One way to prepare for this is to create a Crisis Survival Plan kit right now, when you are feeling well enough to do so.
Put on top of the page ‘My Crisis Survival Plan’ and then write down the following:
- A friend or loved one that I can call for support (Name and phone number).
- I have been working hard to prevent myself from sabotaging, so no matter how bad this feels right now, I am going to focus on my short term and long term goals and not sabotage. List your short and long term goals.
- When I feel distressed, I will engage in the following activities to help calm or distract me (List the activities). No matter how bad it feels right now, and how resistant or stubborn I may feel about taking care of myself in this way, in this moment, I am going to do one of these activities (Do the activity).
If you feel overwhelmed, then look at your “Crisis Survival Plan” and pick the points you would like to use to help you through the crisis. When you are feeling better afterwards, notice what triggered the overwhelming emotions and what skills you used to help you overcome the crisis.
Source(s):
Stop Sabotaging: A 31 Day DBT Challenge to Change Your Life
by Debbie Corso