Coaching practices for How to Get Through a Crisis
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How to Get Through a Crisis, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- I keep circling the same painful thing for hours and every loop makes it worse
- This isn’t something I can fix
- I’m so flooded right now I can’t think
- I only ever try to learn how to calm myself down once I’m already in full panic, and of course nothing sticks in that state
- When I’m calm I know exactly what helps me, but the second I’m actually in the grip of it my mind goes blank and I can’t remember a single thing to do or even where my stuff is
Practices that may help
- ACCEPTS — structured distraction from crisis
Use Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations to redirect attention during a crisis.
Distress Tolerance Skills, Made Practical - IMPROVE the moment
Use Imagery, Meaning, Prayer, Relaxation, One thing, Vacation, and Encouragement to get through right now.
Distress Tolerance Skills, Made Practical - TIPP: Rapid Physiological De-escalation for Intense Distress
Use Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation to bring crisis-level emotion down quickly.
The STOP Skill: A DBT Technique for Crisis Moments - Build coping skills before the storm
Practice regulation skills in calm times so they’re available — and credible — under pressure.
Building Resilience, Made Practical - Prepare your dive-reflex kit before a crisis
Stock the freezer and brief people in your life before dysregulation peaks — crisis plans work only when made in advance.
The Dive Reflex, Made Practical - Protect your Q1 response capacity
Real crises are handled best by someone who is not already exhausted — Q1 capacity requires Q2 investment.
The Eisenhower Life Audit - Coping Questions
When things seem terrible, ask how the person is managing at all — acknowledging and excavating their resilience.
Solution-Focused Brief Therapy: Building On What Works - Build supportive connection
Invest in a few reliable relationships — connection is the single strongest protective factor.
Building Resilience, Made Practical - Debrief after each stressful encounter
Within 24 hours of a challenging event, review what you did, what worked, and what you will adjust.
Stress Inoculation Training - Rehearse the response before you need it
Learn and practice the four steps in low-stakes moments so they are available under pressure.
The DARE Response to Anxiety, Made Practical
Related concerns
- How To Handle Crises
Trace your recurring crises to neglected Q2 work — then schedule it before the next deadline emergency.
Prevent Q1 crises through Q2 investment
- Crisis Survival Skills
Stock the freezer and brief people in your life before dysregulation peaks — crisis plans work only when made in advance.
Prepare your dive-reflex kit before a crisis
- Purpose Under Crisis
Real crises are handled best by someone who is not already exhausted — Q1 capacity requires Q2 investment.
Protect your Q1 response capacity
- Who Shows Up In Crisis
Adversity can reveal who truly shows up and deepen the capacity for closeness and compassion.
Domain 1 — Deeper relationships
- Cope With Crisis Positive Moments
In the midst of stress and difficulty, finding even small genuine positive moments is a resilience mechanism, not a betrayal of the difficulty.
Access positive emotion during adversity, not after
- Distraction From Crisis
Deliberately shifting attention away from an emotion-generating stimulus can provide a short-term window for recovery — if used strategically.
Use distraction deliberately as a short-term regulation tool
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