DBT Crisis Survival Skills: Coping with Intense Emotions in the Moment

Dialectical Behavior Therapy (DBT) is a type of therapy that was developed to help individuals manage intense emotions and improve their relationships with others. One of the key components of DBT is crisis survival skills, which are tools that can be used to manage intense emotions. These skills are critical when individuals are experiencing a crisis or when their feelings feel overwhelming.

There are four crisis survival skills in DBT: distraction, self-soothing, improving the moment, and focusing on the pros and cons. Let's take a closer look at these skills and how they can be used to cope with intense emotions.

Distraction

Distraction is a skill that involves redirecting our attention away from the source of our distress and towards something more positive or neutral. When experiencing intense emotions, it can be helpful to distract ourselves from the situation to give our minds and bodies a break.

There are many different ways to distract ourselves, such as listening to music, watching a movie, reading a book, or engaging in a hobby. The key is choosing something enjoyable and engaging in shifting our focus away from distressing emotions.

Self-Soothing

Self-soothing is a skill that involves comforting ourselves when we are feeling upset or distressed. Experiencing intense emotions can be easy to forget to care for ourselves. Self-soothing is a way to remind ourselves that we are important and worthy of care and attention.

Self-soothing activities can include:

• Taking a warm bath or shower.
• Cuddling with a pet.
• Engaging in a relaxing activity like yoga or meditation.

The key is to choose activities that are calming and comforting.

Improving the Moment

Improving the moment is a skill that involves finding ways to make the present moment more tolerable. When we are experiencing intense emotions, it can feel like everything is out of our control. Improving the moment is a way to take back some control and make the present moment more manageable.

There are many ways to improve the moment, such as focusing on our senses (what we see, hear, smell, taste, and feel), practicing gratitude, or engaging in activities that give us a sense of accomplishment or pleasure.

Focusing on the Pros and Cons

Focusing on the pros and cons is a skill that involves weighing the pros and cons of a situation to gain perspective and make a more informed decision. When we are experiencing intense emotions, it cannot be easy to see a situation objectively. Focusing on the pros and cons is a way to step back and evaluate the situation rationally.

To use this skill, we can list the pros and cons of a situation on paper or in our minds. This can help us see the situation more clearly and make a decision more aligned with our values and goals.

Final Thoughts

Crisis survival skills are an important component of DBT that can help individuals manage intense emotions. By using distraction, self-soothing, improving the moment, and focusing on the pros and cons, individuals can gain control over their emotions and make more informed decisions. These skills can be practiced and improved over time, leading to increased emotional regulation and overall well-being.

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Grouport Offers Online DBT Skills Groups

Want to practice dialectical behavior therapy in a supportive group setting? The Grouport DBT series by Grouport Therapy offers a 12-week program that can help you develop new skills to replace negative behaviors and emotions.

Our group meets once a week at a scheduled time, and you'll receive access to session links via email after enrolling and paying for the program. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.

Don't hesitate to take the first step towards a better life. Our next session is waiting for you. Join our Grouport DBT series today and start improving your mental health alongside a supportive group of individuals.