GETTING THROUGH A CRISIS WITHOUT MAKING IT WORSE

SESSION II

Self-soothing

From Chaos to Freedom by Marsha M. Linehan, Ph.D., ABPP

WHAT IS A CRISIS?

Stressful event or traumatic experience

Short term

Event you want resolved NOW!

Emotional

Learning how to take control of your focus

Learning how to PAY ATTENTION If you can’t control your focus, you

can’t problem solveLinehan’s three states of mind

Impulsivity = self-harm

MINDFULNESS

Reasonable

Rational = lack of emotion

Wise

Stages of Crisis

Problem

Crisis

Cool Down

Stability

RULES OF CRISIS MANAGEMENT

1. Solve the problem if you can

2. If you cannot solve the problem,

SURVIVE it

WHEN DO YOU NEED CRISIS SURVIVAL SKILLS?

When you are in a crisis

When the crisis cannot be fixed right now

When you cannot afford to let it get any

worse

HOW DO YOU SURVIVE A CRISIS?

Self-Soothing

Behaviours

SELF SOOTHING BEHAVIOURS

Caring

Comforting

Calming

SELF SOOTHING BEHAVIOURS

Five Senses

VisionHearingSmellTasteTouch

VISION

VISION

Find beauty in your environment

Make a part of your environment beautiful

HEARING

COMFORTING SOUNDS...

HEARING

Listen to music

Try humming a tune

Play a musical instrument

Call someone

SMELL

COMFORTING SMELLS...

SMELL

Flowers

Perfume/Aftershave

Cooking/Baking

Fresh air

TASTE

TASTY TREATS...

TASTE

Drink a special tea

Try candies

Eat a delicious meal or snack

TOUCH

COMFORTING TOUCH ...

TOUCH Hold someone’s hand/Hug someone

Get a massage/Put lotions on

Curl up in clean sheets

Pet your dog or cat

Put on comfortable pyjamas

WHEN THE CRISIS IS OVER ASK YOURSELF:

DID I SURVIVE IT?

DID I MAKE IT ANY WORSE?

HOW DID I SURVIVE IT?

WHAT WORKED?

WHAT DIDN’T?

HOW CAN I MAKE IT BETTER NEXT TIME?

THE END