Crisis Calm Techniques
Quick, powerful techniques to calm intense emotions and prevent crisis escalation. Use these when you need immediate relief.
Quick Crisis Techniques
Choose a technique that matches your current situation and comfort level
Activates the dive response, immediately slowing heart rate and calming the nervous system
Longer exhales activate parasympathetic nervous system, reducing panic quickly
Burns off adrenaline and stress hormones, redirects intense energy
Anchors you in the present moment, interrupting panic and dissociation
T - Temperature
Cold water on face, ice packs, cold shower. Shocks the system and resets emotions.
I - Intense Exercise
Sprint, jumping jacks, push-ups for 10-15 minutes. Burns off stress hormones.
P - Paced Breathing
Exhale longer than inhale (4 in, 6 out). Activates calming response.
P - Progressive Relaxation
Tense and release muscle groups. Releases physical tension.
- Overwhelming cravings threatening relapse
- Panic attacks or extreme anxiety
- Intense anger that might lead to harm
- Dissociation or feeling disconnected
- Self-harm urges
- 1. Practice self-compassion - you did great by using skills
- 2. Identify what triggered the crisis
- 3. Plan how to handle similar situations
- 4. Reach out to your support system
- 5. Schedule self-care activities
- 6. Consider if you need professional support
Having a plan before crisis hits can save your recovery. Write down:
My Warning Signs
Physical sensations, thoughts, or behaviors that signal crisis
My Go-To Techniques
2-3 techniques that work best for you
My Support Contacts
3 people you can call, plus crisis hotlines
My Safe Places
Physical locations where you feel secure