DBT · Distress Tolerance
DBT Crisis Survival Plan
TIPP, ACCEPTS, self-soothe, IMPROVE
Distress tolerance skills laid out in order of use, before the crisis — so future-you doesn't have to think.
My red-flag signs a crisis is starting
TIPP I'll use first (which, how)
Distract with ACCEPTS — my three go-tos
Self-soothe — five senses menu
IMPROVE — imagery, meaning, prayer, relax, one thing, vacation, encouragement
Who I call, in what order, and what I ask them to do