Crisis Tips: DBT

Step 1: Cool Down Quickly with TIPP

• T - Temperature: Splash cold water on your face or hold an ice pack. It can help you feel calmer fast.
• I - Intense Exercise: Do something active for a few minutes, like jumping jacks or running in place.
• P - Paced Breathing: Breathe in slowly, hold it for a moment, and then exhale longer than you inhaled.
• P - Progressive Muscle Relaxation: Squeeze your muscles (like your fists), then let them go to release tension.

Step 2: Focus on Mindfuless

Try some of our mindfulness videos to help you ground and return to your body.

• Videos https://www.dbtcanada.ca/free/mindfulness/video/short
• Audios https://www.dbtcanada.ca/free/mindfulness/audio/long

Step 3: Distract Yourself

When emotions are too strong, give yourself a break by focusing on something else:

• Do something fun: Watch a favorite show or play a game.
• Help someone else: Text a friend or do a small kind act.
• Think about something good: Remember a time when you felt happy or strong.
• Focus on your senses: Hold a soft object, smell something nice, or listen to calming music.

Step 4: Soothe Yourself

Use comforting things to feel better in the moment:

• Wrap up in a blanket.
• Sip on tea or enjoy a favorite snack.
• Look at calming pictures or nature outside.

Step 5: Ask for Help

You don’t have to handle this alone. Talk to someone you trust, like a friend, family member, or therapist. If it’s an emergency, call a crisis hotline for immediate support.

• Canada/US: 988

Step 6: Remember, This Will Pass

Even the strongest feelings don’t last forever. Remind yourself, “I don’t have to act on my emotions to survive them.”

If crises happen often, learning DBT skills can give you tools to stay in control and feel more confident. You’ve got this!