THE EMOTIONAL EMERGENCY KIT
FOR WHEN YOU'RE "OFF"



(To be added to)
[Keep this, for immediate access, in your Reminders Notebook and/or in a file so labelled and easily accessible.]

The idea is to have yourself set up to have all these tools at your disposal. 

You are either "overaroused" or "underaroused" - and your body/mind is emitting unpleasant chemical signals for you to correct the situation.  At these times, your higher brain tends to have a partial shut down and you also will have lost your perspective.


FIRST: REGAIN PHYSICAL CALM (OR ACTIVATION) TOWARD FUNCTIONAL BALANCE


Time out: Take an emotional "time out". 

     The Time Out Tool - Time to deal with the issue - and not jump into the emotion or traps.
     The Pause - Interrupts to get perspective, engage higher brain

Breathe very deeply (relaxed stomach) and slowly.
Alter posture:  Shoulders back, chest out, standing or sitting very straight and tall but relaxed. 
Do a physical smile (even if not able to do it "sincerely", as there is a set physical effect)
Scan body for places to relax and relax them!

                                                                                              Overarousal  Underarousal


Sleep, rest, relaxation (at least 20 minutes)

Saying in a superstrong, enthusiastic voice your key
  affirmations and/or ones that apply to this situation.

From the Creating Up From Down List, Immediate Part

          List of things I love to do
          List of things that will distract me effectively (so I can recover and be able to
              implement a more substantial solution.)

     Handling Depressive Thinking In The Moment


Coping Cards for

     Low energy (Supplies: Quality energy bar, drink water)
     High anxiety, panic (equipment: paper bag; list of actions to take)
     Negative thinking
          Key affirmations
          Key coping statements
          Reworking negative thoughts


The Reminders Notebook - Helps "ground oneself" and "center oneself", reminding one of what counts in life, who one is, one's commitments and stands in life, the meaning/purpose/calling in one's life, and the power one has to determine one's life quality.  














Super emergencies:  911
                              Suicide Prevention Life Line 1-800-273-TALK (8255)
                              Suicide Hot Lines 1-800-SUICIDE / 1-800-784-2433
LEVELS OF EMERGENCY

SUPER EMERGENCIES:

911

Suicide Prevention Life Line:
  1-800-273-TALK (8255)
   (You also can use this for   
    extreme upset even if
    technically not suicidal.)

Suicide Hot Lines

  1-800-SUICIDE / 1-800-784-2433

(There are solutions.  And you can handle all the big issues via this site!   See Am I Capable Enough?)


URGENT, I AM VERY UPSET

Talk to someone!  Hopefully, a knowledgeable person.  Get perspective, quickly!

Do deep relaxation and breathing also, immediately!!!!
RELATED READINGS

Emotional Bank Account
Quik-Reference For Restoring Emotional Balance As Soon As Possible - Do these the minute you start spiraling.

Use the Checklists For Life. (There are lots more than the samples below.)

Samples of checklists for immediate handling: 

Checklist For Panic Attacks

Checklist For Handliing Overwhelm