Free Resource
DBT Crisis Kit
Keep a one-minute checklist, a five-minute grounding loop, and a printable mini diary card in one place so you can act even when your thinking brain feels offline.
Tip: Pin this page or drop it into your notes app so it stays within thumb reach.
1
Quick-Scan Checklist (60 seconds)
- Name the storm. What emotion(s) just spiked? (panic, rage, shame, etc.)
- Rate intensity 0–5 so you can see if it’s climbing or dropping.
- Check body basics: food, water, sleep, meds, movement.
- Confirm physical safety. If you’re not safe, contact your support or emergency line immediately.
- Choose one target skill (TIP, ACCEPTS, Self-Soothe, IMPROVE) and commit for ten minutes.
Pro-tip: screenshot this box or print it and tape it where you’ll see it during spikes.
2
Grounding Flow (≈5 minutes)
Step 1 · Anchor the body
- Square breathing: in 4 · hold 4 · out 6 · repeat 3×.
- Cold water or ice on wrists/cheeks (TIP skill).
Step 2 · Orient the senses
- See: notice 5 colors/shapes.
- Touch: press hands into a surface, note texture/temp.
- Hear: identify 3 distinct sounds.
- Smell/Taste: mint gum, citrus peel, or favorite scent.
Step 3 · Validate & reframe
“It makes sense I feel _____. I can take one effective action even if this feeling stays.”
Step 4 · Effective action
- Distraction: 10 push-ups, tidy a counter, send a meme.
- Opposite action: if urges say isolate, send a check-in note.
- Self-soothe: weighted blanket + a calming song.
3
Mini Diary Card
Log at least once per crisis. Patterns show up fast when you have a few entries.
| Date / Time | Intensity (0–5) | Urge / Behavior | Skill Used | Effectiveness | Notes + Next Step |
|---|---|---|---|---|---|
4
Keep the Kit Active
- Set a daily reminder titled “DBT kit check” at a busy time.
- Share this link with a trusted support so they can prompt you.
- Pair it with DBT Pal to log diary cards, track skills, and get AI nudges when spikes hit.
Want an editable copy?
Paste this content into your tool of choice (Notion, Apple Notes, Google Docs) or build an automation that texts you the checklist when intensity hits 4/5.