Things you can do to de-escalate and divert an emergency

[Bamboo_Chicken]

The best way to use this list is to pick a few that work for you and write them onto a piece of paper that you will keep with you. Often during times when you’ll need to remember these, you might forget them…a list is handy!

Also, as each person is different, it needs to be understood that not every one will work for every person. If any of the ideas listed would be a trigger instead if you were to use it, skip that suggestion completely! (And feel free to add your own!)

• Reach out – Call an understanding friend or someone you can trust.
• Find a ‘safe place’ – This place is somewhere that you choose where you absolutely refuse to have a destructive incident. This can be in a park, a room in your house or even a chair.
• Breathe – Take three slow, deep breaths (count slowly to four while breathing in, six breathing out).
• Count – slowly count to ten.
• Pray – Pray to God for strength.
• Turn it over – Turn your addiction, your will, your life over to the care of God.
• Ice bucket – Immersing your hand in a bucket of ice can help. The shock of the cold will provide enough of a ‘jolt’ without causing physical scarring. Holding on to an ice-cold can of drink works too, and it’s a lot more convenient.
• Cry – Cry if you want to. If you can (and don’t worry if you can’t).
• Feel – Acknowledge and feel your emotions, any emotions, instead of feeling numb.
• Write – You can write in a journal, on paper, or on the computer. You may choose to write a letter or e-mail to a friend or write scattered words, poetry, or words to a song.
• Listen – Listen to music or just to silence.
• Draw – Draw your feelings, draw anything. Colors are good for emotional expression! Go and get a box of crayons and start drawing…it will at least put you in a better mood. (Remember how much fun you had in kindergarten?).
• Use non-harmful alternatives – Use non-toxic red marking pens to write on yourself (instead of cutting).
• Let it out – Break sticks or throw a tennis ball against a wall…hard. Let your frustration out on it instead.
• Love your pets – Spend quality time with your cat, dog, or other pet. They will give you unconditional love .
• Eat something – Eat something that you like and can get enthusiastic about, such as ice-cream or a healthy treat like fresh strawberries. (But remember to stay away from caffeine when emotionally escalated!).
• Add comfort – Put on a soft, warm, comforting shirt or jacket. (Flannel or fleece are warm and snuggly).
• Help somebody else – When was the last time you gave a homeless person some money? Bring food over to someone who is sick. Visit an elderly person who is alone; read to a blind child; volunteer at a hospital, AIDS hospice or homeless shelter. You can find numbers for all of these in your local telephone book or on the internet.
• Clean the house – Vacuum and dust. Clean out your closet and give your old clothes to a charitable organization.
• Walk – Take a walk outside, or around the block. The fresh air and sunshine will help.
• Physical exercise – Sports, working out, walking, running, bike riding, etc. will give you energy and the endorphin release will do you good!
• Go shopping – Keep in mind that window-shopping can be just as good and cheaper .
• Exercise your brain – Do crossword puzzles or solve complex math problems.
• Focus – Do some kind of focused, absorbing visual type of work or craft. Eg. kitting, embroidery or a jigsaw puzzle.
• Read – Read a good book. Go to a library or bookstore and browse.
• Spend quality time with a child – Read, play, draw, color – have fun! Children are generally happy and light-hearted and enjoyable to be around.
• Go to a movie – Go to a movie or watch a DVD (but make sure it’s not triggering or violent).
• Socialize – Do some type of fun social activity with people you like (even if you don’t feel like it at the time).
• Embrace religion – Go to a church or similar where you can keep God as your focus.
• Go out into nature – Go to the mountains, the beach or the woods. Look at the sunset, or look up at the stars in the sky at night. Take in the things around you.
• Walk away – Remove yourself immediately from a negative situation. Walk away from a heated argument. Leave the party if people start using illegal drugs.
• Be productive – Balance your checkbook, finish your homework, etc. The positive reinforcement or accomplishing something will help you feel better.
• Make a list – Make a list such as “Goals for my future” or “Things to look forward to”.
• Do some writing exercises – Think of some things to write about, or use the following:
  • Negative beliefs and positive alternatives
  • Gratitude
  • Journaling/life writings
  • Reasons to get better
  • My goals and aspirations
  • Controlling my anger
  • How self-injury has harmed me
  • My ideal day
  • Things I like to do and things I look forward to
• Drive or ride – Take a long, peaceful drive, or ride around on the subways, buses or trains.
• Go to an art gallery – Visual stimuli can be very helpful.
• Improve your appearance – Experiment with different looks. Get a hair cut or style it differently. Experiment with clothes and fashion.
• Relax – take a nap.
• Have an attitude of gratitude – Even if you don’t feel grateful at the moment, start with the basics. Eg. “I have a roof over my head; I have food on my table; I have two arms and two legs and can walk and can see”. Don’t add any “but”s to those sentences.
• Sing – Sing out loud. The endorphin release will do you good.
• Dance – Find somewhere with live music or dance in your own living room.
• Cook – Cook or bake something you like, for yourself or for someone else.
• Look at photographs – Look at photo albums or pictures of happy times you’ve had.
• Search the web – Search the Internet for a fun topic that captures your interest. (Have you ever wanted to go to Egypt?)
• Take a shower or a bath – This is a good way to relax and relieve tension.

(This is taken from Secret Scars: Uncovering and Understanding the Addiction of Self-Injury by V.J. Turner (2002))

 

[pockleberry]

That's a good list, thanks Steffi x

 

[LazeyWinde]

Awesome post Steffi.
I'll have to print it out.

 

[kathleenmary]

wow, that was great! thanks!!

 

[berry2000]

Thanks Steffi this is a good resource.

 

[Sisof8]

thats a super good list and idea - thanks!

 

[whisperinghope]

this is a great resource, thanks for sharing it

 

[COD2009]

thank you steffi i will use these the next time i feel like cutting or feeling suicidal.

 

[someone_here]

thnx these will defo help thanx
xx

 

[flying_kiwifruit]

Thanks Steffi, going to print that out now.

 

[SaRAWR]

Im printing that out
thanks
i think it could help alot
xxx

 

[Nuffy]

Hello I am all new to forums and just trying to have a good look around. Things you can do to de-escalate and divert an emergency looks really helpful and just wonder if I am aloud to copy it? If someone could let me know would appreciate it. God Bless and thanks for such a helpful site.

 

[Bamboo_Chicken]

I'll PM you Hun .

 

[Leechness]

insightful...thx

 

[secretshadows618]

This is great... there is definitly somethings I can take away from this list and apply to my life. Thanks a lot Steffi!


secretshadows

 

[Solus Christus]

Very helpful! A technique used sometimes in therapy is to wear a rubber band(it could be a hair band, too) around your wrist, and whenever you feel like harming yourself, you snap it against your skin. Use caution, though, because this can be a trigger for some people, so if you think it might be for you, don't do it, please!

And something I've done that's helped me before is to do a few minutes of yoga. The breathing helps, and also doing some of the light stretching really de-stresses me.

 

[rachel_clare]

Thankyou so much for this- I printed it out and highlighted a few which would be helpful to me and have put the list in my 'emergency bag'

 

[Rai1234]

thank you steffi i will use these the next time i feel like cutting or feeling suicidal.

I think these are helpful for if you're feeling like you might injure yourself, but if you're feeling suicidal, please call someone!!!

 

[lonlygirl]

love the signature Sisof8

 

[aflower4God]

Thank you so much my dear sweet loving sister, I am going to def. print this up and keep it by me so that it will help me. God bless you and LOTS OF LOVE to you (((((((BIG HUGS))))))))