Getting Through Crisis Situations

When you face a crisis situation, you are really too upset to do proper CBT (Cognitive Behavioral Therapy).   Instead, what you need to do is ground yourself first:

Notice 5 things you can see, 5 things you can hear, 5 things you can touch or feel against your skin.

Next, take a few slow, deep breaths.

You can say a coping statement, some phrase that helps you get through tough situations.  Write your coping statement on a 3 X 5 card and keep it with you.  Some examples of coping statements are:

‘This is upsetting, but I can stand what I don’t like.’

‘I can’t change what happened, so I’m not going to let it get to me.’

Or try: ‘I know this is hard, but this too shall pass.’

Finally, say to yourself: The crisis I have to deal with is (fill in the blank). The feelings I’m having are A, B, C. The thoughts I’m having are D, E, F. And the actions I can take to deal with the crisis are G, H, I.

(Adapted from: ‘The Happiness Trap’, by Russ  Harris, 2008.)

As the French say: ‘bon courage!’ (Roughly translated as: ‘May you be courageous’)

Calm Pond

PS You can also try something simple to distract yourself such as reciting the alphabet or some familiar children’s nursery rhyme.



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