GETTING THROUGH A CRISIS WITHOUT MAKING 

IT WORSE 

SESSION I

Distracting Behaviours 

From Chaos to Freedom by Marsha M. Linehan, Ph.D., ABPP

WHAT IS A CRISIS?

Stressful event or traumatic experience

Short term

Event you want resolved NOW! 

Learning how to take control of your focus

Learning how to PAY ATTENTION If you can’t control your focus, you can’t 

problem solve

MINDFULNESS

Emotional

Impulsivity = self-harm

Reasonable

Rational = lack of emotion

Wise

Linehan’s three states of mind

Stages of Crisis 

Problem

Crisis

Cool Down

Stability

RULES OF CRISIS MANAGEMENT

Solve the problem if you can

If you cannot solve the 

problem, SURVIVE it 

WHEN DO YOU NEED CRISIS SURVIVAL SKILLS? 

When you are in a crisis

When the crisis cannot be resolved right now

When you cannot afford to let it get any worse

HOW DO YOU SURVIVE A CRISIS?

Distracting behaviours

DISTRACTING BEHAVIOURS

•Activities•Contributing•Comparisons•Emotions•Putting Away•Thoughts•Sensations

ACTIVITIES 

ACTIVITIES

Read a book 

Physical Exercise

Hobbies

Cleaning

Attending an event

Spending time with friends

CONTRIBUTING

CONTRIBUTING Focus your mind on something/someone 

else

Make your world better

Do volunteer work

Do something nice for someone

Do something surprising for 

someone 

COMPARISONS

COMPARISONS

Compare your current situation to a time when 

things were  worse  such as a harder time in your 

life

Or maybe think of another country and how people 

live

Try to remember it could be worse

EMOTIONS

EMOTIONS

Music

Reading 

Movies

EMOTIONAL FACES

happy

sad

depressed furious

excited

worried terrified

boredconfused

grumpy

PUTTING AWAY

PUTTING AWAYMake a list of the problems you face

Go over the list

Ask yourself can you do anything about it right now?

Is this a good time to work on this issue?

THOUGHTS

THOUGHTSFocus on a different thought

Count to tenName objectsSay the thought over and over 

again

Use a mantra, quote or saying 

Ex. Wise (breathe in) Mind (breathe out)

SENSATIONS

SENSATIONSHot bath

Cold shower

Hold an ice cube in your palm

Stress Ball

Rubber Band 

WHEN THE CRISIS IS OVER ASK YOURSELF:

DID I SURVIVE IT?

DID I MAKE IT ANY WORSE?

HOW DID I SURVIVE IT?

WHAT WORKED?

WHAT DIDN’T?

HOW CAN I MAKE IT BETTER NEXT TIME?

THE END