DBT: getting through a crisis · worksheet 79
When an emotion is extreme, thinking becomes almost impossible. Acting on the body first can bring the intensity down within a few minutes. Practise when you are calm, and check with your psychologist or your doctor that these techniques are suitable for you.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To bring a very strong emotion down quickly and avoid acting in a way you would regret.
- 1 to 10 minutes, when an emotion is so high (8-10 out of 10) that you can’t think.
- Best done with your psychologist and after checking your health: cold water and intense effort aren’t for everyone (heart problems, low blood pressure, eating disorders, pregnancy).
- These techniques act on the body to bring the intensity down quickly. They don’t solve the problem: they give you room to think afterwards.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If the emotion drops a few points, you have gained time to use other skills (worksheets 80 to 84). The aim is not to make it disappear.
If you find it hard
If a technique doesn’t suit you, try another. If you feel unwell, stop. If you have thoughts of harming yourself, call the emergency services or follow your safety plan (worksheet 89).
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer quick techniques that act on physiology when emotion is extreme: temperature (cold water on the face), brief intense exercise, slow breathing, muscle relaxation.
Intense emotional crises, urges to act impulsively or dangerously. Duration: A few minutes, during the crisis; prior practice in session.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
Linehan, M. M. (2015). DBT Skills Training Handouts and Worksheets (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
