GETTING THROUGH A CRISIS WITHOUT MAKING IT WORSE SESSION I Distracting Behaviours  From Chaos to Freedom  by Marsha M. Lin...
WHAT IS A CRISIS? <ul><li>Stressful event or traumatic experience </li></ul><ul><li>Short term </li></ul><ul><li>Event you...
<ul><li>Learning how to take control of your focus </li></ul><ul><li>Learning how to PAY ATTENTION </li></ul><ul><li>If yo...
Stages of Crisis  Problem Crisis Cool Down Stability
RULES OF CRISIS MANAGEMENT <ul><li>Solve the problem if you can </li></ul><ul><li>If you cannot solve the problem,  SURVIV...
WHEN DO YOU NEED CRISIS SURVIVAL SKILLS?  <ul><li>When you are in a crisis </li></ul><ul><li>When the crisis cannot be res...
HOW DO YOU SURVIVE A CRISIS? <ul><li>Distracting behaviours </li></ul>
DISTRACTING BEHAVIOURS <ul><li>A ctivities </li></ul><ul><li>C ontributing </li></ul><ul><li>C omparisons </li></ul><ul><l...
ACTIVITIES
ACTIVITIES <ul><li>Read a book  </li></ul><ul><li>Physical Exercise </li></ul><ul><li>Hobbies </li></ul><ul><li>Cleaning <...
CONTRIBUTING
CONTRIBUTING  <ul><li>Focus your mind on something/someone else </li></ul><ul><li>Make your world better </li></ul><ul><li...
COMPARISONS
COMPARISONS <ul><li>Compare your current situation to a time when things were  worse  such as a harder time in your life <...
EMOTIONS
EMOTIONS <ul><li>Music </li></ul><ul><li>Reading  </li></ul><ul><li>Movies </li></ul>
EMOTIONAL FACES happy sad depressed furious excited worried terrified bored confused grumpy
PUTTING AWAY
PUTTING AWAY <ul><li>Make a list of the problems you face </li></ul><ul><li>Go over the list </li></ul><ul><li>Ask yoursel...
THOUGHTS
THOUGHTS <ul><li>Focus on a different thought </li></ul><ul><li>Count to ten </li></ul><ul><li>Name objects </li></ul><ul>...
SENSATIONS
SENSATIONS <ul><li>Hot bath </li></ul><ul><li>Cold shower </li></ul><ul><li>Hold an ice cube in your palm </li></ul><ul><l...
WHEN THE CRISIS IS OVER ASK YOURSELF: <ul><li>DID I SURVIVE IT? </li></ul><ul><li>DID I MAKE IT ANY WORSE? </li></ul><ul><...
THE END
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  1. 1. GETTING THROUGH A CRISIS WITHOUT MAKING IT WORSE SESSION I Distracting Behaviours From Chaos to Freedom by Marsha M. Linehan, Ph.D., ABPP
  2. 2. WHAT IS A CRISIS? <ul><li>Stressful event or traumatic experience </li></ul><ul><li>Short term </li></ul><ul><li>Event you want resolved NOW! </li></ul>
  3. 3. <ul><li>Learning how to take control of your focus </li></ul><ul><li>Learning how to PAY ATTENTION </li></ul><ul><li>If you can’t control your focus, you can’t problem solve </li></ul>MINDFULNESS Emotional Impulsivity = self-harm Reasonable Rational = lack of emotion Wise Linehan’s three states of mind
  4. 4. Stages of Crisis Problem Crisis Cool Down Stability
  5. 5. RULES OF CRISIS MANAGEMENT <ul><li>Solve the problem if you can </li></ul><ul><li>If you cannot solve the problem, SURVIVE it </li></ul>
  6. 6. WHEN DO YOU NEED CRISIS SURVIVAL SKILLS? <ul><li>When you are in a crisis </li></ul><ul><li>When the crisis cannot be resolved right now </li></ul><ul><li>When you cannot afford to let it get any worse </li></ul>
  7. 7. HOW DO YOU SURVIVE A CRISIS? <ul><li>Distracting behaviours </li></ul>
  8. 8. DISTRACTING BEHAVIOURS <ul><li>A ctivities </li></ul><ul><li>C ontributing </li></ul><ul><li>C omparisons </li></ul><ul><li>E motions </li></ul><ul><li>P utting Away </li></ul><ul><li>T houghts </li></ul><ul><li>S ensations </li></ul>
  9. 9. ACTIVITIES
  10. 10. ACTIVITIES <ul><li>Read a book </li></ul><ul><li>Physical Exercise </li></ul><ul><li>Hobbies </li></ul><ul><li>Cleaning </li></ul><ul><li>Attending an event </li></ul><ul><li>Spending time with friends </li></ul>
  11. 11. CONTRIBUTING
  12. 12. CONTRIBUTING <ul><li>Focus your mind on something/someone else </li></ul><ul><li>Make your world better </li></ul><ul><li>Do volunteer work </li></ul><ul><li>Do something nice for someone </li></ul><ul><li>Do something surprising for someone </li></ul>
  13. 13. COMPARISONS
  14. 14. COMPARISONS <ul><li>Compare your current situation to a time when things were worse such as a harder time in your life </li></ul><ul><li>Or maybe think of another country and how people live </li></ul><ul><li>Try to remember it could be worse </li></ul>
  15. 15. EMOTIONS
  16. 16. EMOTIONS <ul><li>Music </li></ul><ul><li>Reading </li></ul><ul><li>Movies </li></ul>
  17. 17. EMOTIONAL FACES happy sad depressed furious excited worried terrified bored confused grumpy
  18. 18. PUTTING AWAY
  19. 19. PUTTING AWAY <ul><li>Make a list of the problems you face </li></ul><ul><li>Go over the list </li></ul><ul><li>Ask yourself can you do anything about it right now? </li></ul><ul><li>Is this a good time to work on this issue? </li></ul>
  20. 20. THOUGHTS
  21. 21. THOUGHTS <ul><li>Focus on a different thought </li></ul><ul><li>Count to ten </li></ul><ul><li>Name objects </li></ul><ul><li>Say the thought over and over again </li></ul><ul><li>Use a mantra, quote or saying </li></ul><ul><li>Ex. Wise (breathe in) Mind (breathe out) </li></ul>
  22. 22. SENSATIONS
  23. 23. SENSATIONS <ul><li>Hot bath </li></ul><ul><li>Cold shower </li></ul><ul><li>Hold an ice cube in your palm </li></ul><ul><li>Stress Ball </li></ul><ul><li>Rubber Band </li></ul>
  24. 24. WHEN THE CRISIS IS OVER ASK YOURSELF: <ul><li>DID I SURVIVE IT? </li></ul><ul><li>DID I MAKE IT ANY WORSE? </li></ul><ul><li>HOW DID I SURVIVE IT? </li></ul><ul><li>WHAT WORKED? </li></ul><ul><li>WHAT DIDN’T? </li></ul><ul><li>HOW CAN I MAKE IT BETTER NEXT TIME? </li></ul>
  25. 25. THE END
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