This is mine.

Crisis Plan:

When I'm feeling:
angry, hopeless, depressed, trapped, confused, abandoned, overwhelmed

1. STOP, realize what I'm thinking is not coming from reality. Take three deep breaths in and out, count to 30 each time in between. Think about what the reality of the situation is.

2. Identify feelings: What's really bothering me? When did it start?*What am I feeling NOW?

3. Feelings vs. Facts: *Ex: (feeling) I feel abandoned. (fact) I am not*being abandoned, T is not going to abandon me.

4. In spite of how I feel...Acknowledge, Accept, Advance. Take steps*to meet my needs in spite of how I feel.

5. Chose an activity or task: AND engage in task!!!!
- take a warm bath
- go for a walk
- play with Kaos
- read a book
- clean apartment

6. Call friend or family:
Nana
Mom
Larry
Dad
Dana

7. EMAIL T:

8. Choose another activity & ENGAGE!!!
-go shopping
-Skype friend
-study
-take photos
-go to park

9. DBT skills: RESISTT

-Reframe (it seems hard now, but it won't last forever)
-mindfully Engage in an activity (play with Kaos)
-do something for Someone else
-Intense sensations (hot shower, rubber band)
-Shut it out (is this a problem that can be solved now?)
-think neutral Thoughts (counting)
-Take a break

10. STOP EVERYTHING & CALL T!!!