Crisis Toolkit
When you’re living with BPD emotions can sometimes feel so overwhelming that it’s hard to think clearly or remember how to cope. In those moments It’s important to have simple, practical tools that you can reach for right away.
This crisis tool kit is designed to help you ride the wave of intense emotion safely. You don’t need to use everything here just try one or two strategies until the intensity starts to ease.
Remember crisis is temporary, the feelings won’t last forever and you don’t have to go through them alone. 🦋
THIS WEBSITE IS NOT A SUBSTITUTE FOR PROFESSIONAL HELP
A Quick Skill For Right Now
The 'TIPP" skills, originally from Dialectal Behavioural Therapy, are a really effective Science-backed way to calm your body during crisis and bring your bodys stress response down fast, so your mind can catch up.
Self-Soothing (5 senses)
When emotions feel overwhelming sometimes the best way to cope is by gently grounding yourself in the present moment. The "Five Senses Self Soothing Skill" from DBT helps you calm your nervous system by engaging with sight, sound, touch, smell and taste.
Distraction Techniques
Distraction Techniques are a great way to shift your focus and avoid crisis. Listed are some options but remember to built your own Distraction Techniques and do what works best for your brain.