Powerful techniques to optimize your emotions, beliefs, and behaviors

The Crisis Coping Exercise

If you have suicidal thoughts, immediately consult with a mental health professional.

The Crisis Coping Exercise employs a list of universal self-coping statements and writing about experiences that support these statements. Before the Crisis Coping Exercise is put into motion, do a relaxation exercise like the Dive Reflex, the Longevity Maneuver, or the Hand-Warming--Belly Breathing Exercise.  Relax for several minutes.

Warning: Folks with a history of mental illness, PTSD, or panic are urged not to use these techniques without a therapist. If you decide to do these processes you will agree to absolve the webmaster, the webhost,, and Steve Mensing of any responsibility for the application or misapplication of these processes. There is always in any process the possibility that someone could experience some discomfort.


Steps to the Crisis Coping Exercise

Proceed through the following self-coping exercises, and write about your previous experiences with similar or the same circumstances:

"Don't all crisis situations pass in time? Haven't you survived and even thrived after others?" Write about a previous crisis situation and how you survived it and had meaningful and pleasurable times afterwards.

"Even though I am in emotional turmoil now, don't emotions lose their intensity, discomfort, and attention-grabbingness over time or if they are integrated and accepted?" Write about a time when overwhelming emotions became less and less or were integrated and accepted.

"After this crisis passes, what valuable lessons will I have learned? What were some of the first solutions that occurred to me?" Write about a time when you had to cope with a crisis and what valuable lessons and solutions you received from it.

"I can feel overwhelmed or down and still take important action." Write about a time when you were overwhelmed or down and yet you still got up and took action in the face of those feelings.

"Strong emotions never made me go crazy or led to my demise. They often told me something valuable even though they were painful." Write about a time when you felt you would go crazy or die from your emotions and you didn't. Write about the positive outcome of staying with those intense and painful feelings until they exhausted themselves.

"It's okay to feel badly sometimes--I can stand it." Write about a time when you stayed with and stood painful emotions.

Take care, Steve


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