What to do when you are overwhelmed by Kristen Mcclure

What to do when you are overwhelmed by Kristen Mcclure https://padlet.com/kristenmcclure/overwhelmed Made with joy en-us 2016-07-20 19:50:50 UTC 2025-07-06 10:38:41 UTC hello@padlet.com COPING WITH SUICIDAL THOUGHTS kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116713171 2016-07-20 19:55:30 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116713171 What to do in a crisis kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116713291
Helplines

Website / Organisation | Telephone | Other info
www.hopeline.com | 1-800-SUICIDE
1-800-784-2433 | Toll free
24 hours, 7 days a week
www.suicidepreventionlifeline.com | 1-800-273-TALK
1-800-273-8255 | Toll free
24 hours, 7 days a week
TTY (text telephone for the deaf) | 1-800-799-4TTY (4889) |
Teenline.org | 714-639-8336
714 NEW-TEEN | 4-10pm
Monday - Saturday
girlsandboystown.org
| 1-800-448-3000
(TTY) 1-800-448-1833 |
Domestic Violence / Child Abuse / Sexual Abuse | 800-799-SAFE (7233)
TDD 800-787-3224 | Crisis intervention & shelter
| 800-942-6908 | Spanish speaking

Elder Abuse | 800-252-8966 |
Alzheimers Hotline
| 800-621-0379 | 8.30am - 4pm Mon-Fri
Aids Hotline | 800-342-AIDS (2437) | 8am - 2am (EST)
AIDS Hotline (hearing impaired) | 800-242-7889 (TTD) |
Parent Hotline | 1-800-6537 |
RAINN: Rape Crisis | 800-656-4673 |
Missing / Exploited Children | 800-843-5678 | 7am - 11pm EST
Youth Advocacy Hotline (USA Kids) | 1-800-USA-KIDS |
Runaway switchboard | 800-621-4000 | Crisis intervention & travel assistance to runaways
Parent Abduction Hotline | 800-292-9688 |
Drug & Alcohol Rehab | 1-800-521-7128 |
Alcohol & Drug Addiction Resource Centre | 1-800-390-4096 |
National Cocaine Hotline | 800-COCAINE(262-2463) |
Al-ateen | 800-352-9996 |
Alcohol abuse & crisis intervention | 800-234-0246 |

Thank you to Chellie in the US for the information on this page

]]> 2016-07-20 20:00:29 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116713291 GROUNDING kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116713367 RIGHT NOW!

As soon as you notice those thoughts and feelings, say to yourself: STOPP!

Then think about - and say to yourself (or out loud), as quickly as you can...

5 things you can see right now

4 things you can hear right now

3 things you can touch, and reach out and touch them, right now

2 things you can smell or like the smell of

1 slow, deep breath. Then focus on your breathing, before shifting your focus of attention onto something different....

]]> 2016-07-20 20:02:58 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116713367 What to do in a crisis kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116713405 2016-07-20 20:03:54 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116713405 Ways to manage distress right now kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116713482 2016-07-20 20:05:47 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116713482 Soothing Senses video kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116713827 2016-07-20 20:14:51 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116713827 Stressing out? STOP kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714068 2016-07-20 20:22:23 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714068 More about the skills kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714120 2016-07-20 20:23:54 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714120 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714275 2016-07-20 20:28:09 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714275 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714277 2016-07-20 20:28:15 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714277 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714282 2016-07-20 20:28:22 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714282 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714331 2016-07-20 20:29:46 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714331 DBT SKILLS kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714479 Use the DBT skills to help yourself in the intense moments you are struggling

]]> 2016-07-20 20:34:04 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714479 Skills kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714501 Distract Yourself
Improve the Moment
Self Soothe
Radically Accept]]> 2016-07-20 20:35:09 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714501 Some emergency cards kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714850 2016-07-20 20:45:36 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714850 Stop cards kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714865 2016-07-20 20:46:15 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714865 Make and emergency bag kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116714888 2016-07-20 20:47:03 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116714888 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715026 2016-07-20 20:51:08 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715026 Using pros and cons as a distress tolerance skill kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715179 2016-07-20 20:56:05 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715179 Shower as a sanctuary kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715235 2016-07-20 20:59:08 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715235 Modern ways to practice distraction and self soothing kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715329 2016-07-20 21:02:41 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715329 DBT cheat sheet click to enlarge kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715398 2016-07-20 21:04:58 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715398 Distress tolerance activities one kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715539 Good ideas to distract yourself when you are having difficulty with emotions or thoughts that are too hard]]> 2016-07-20 21:11:06 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715539 Distress tolerance 2 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715570 Good ideas when you are stuck and need to distract yourself]]> 2016-07-20 21:12:11 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715570 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715961 2016-07-20 21:18:00 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715961 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715971 2016-07-20 21:18:39 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715971 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715982 2016-07-20 21:19:00 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715982 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116715993 2016-07-20 21:19:18 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116715993 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716020 2016-07-20 21:20:10 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716020 Like the sound of rain? kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716108 2016-07-20 21:21:53 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716108 More about the distraction technique of accepts kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716315 2016-07-20 21:23:18 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716315 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716558 Positive distractions when you overwhelming emotions or thoughts]]> 2016-07-20 21:27:38 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716558 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716603 2016-07-20 21:28:55 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716603 VIdeo and script forest path kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716689 2016-07-20 21:31:40 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716689 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716827 2016-07-20 21:35:27 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716827 Negative self talk kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716855 2016-07-20 21:36:07 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716855 What to do instead of self injury kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116716898 2016-07-20 21:37:48 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116716898 My self care list kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116717154 2016-07-20 21:47:49 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116717154 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116717301 2016-07-20 21:48:37 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116717301 Create a self care box kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116717357 2016-07-20 21:49:05 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116717357 DBT skills workbook link kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116717531 Not sure how this is available but it is]]> 2016-07-20 21:56:50 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116717531 Create a distraction plan that is personal kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116717593 Some good ideas about counting here]]> 2016-07-20 21:59:32 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116717593 Distress tolerance breathing to calm down kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116717688 Distress Tolerance, crisis survival.
This relates to improve the moment, R: relaxation. These are some exercises to focus on breathing which will help distract from the emotions and give you proper oxygen. When we are upset and stressed, our breathing becomes irregular which only adds to the stress. Try these exercises to calm down.
As a side note, these are nearly direct (a little shortened) copies from Marsha Linehan’s book, my other entries have been a combo of notes and the text.
I. Deep Breathing
Lay on your back. Breathe gently and evenly. Focus your attention on the movement of your stomach. When you breathe in, allow your stomach to raise to fill the base of your lungs. As the upper lungs fill, your chest rises and your stomach lowers. Don’t tire yourself. Do 10x. Exhale longer than inhale.
II. Measuring Your Breath By Your Footsteps
Walk slowly down a path. Breathe normally. Determine how many footsteps it takes for inhalation and exhalation. Continue for a few mins. Begin to lengthen your exhalation by one step. Do not force longer inhalation. Let it come naturally. Watch your inhalation carefully to see if there is desire to extend it. Do 10x
Now lengthen the exhalation by one more footstep. Observe if the length of inhalation extends an extra step or not. Only lengthen if you feel it giving you release. Do 20x, then return breathing to normal pace. Rest for five mins, then you can practice again. If you get a bit tired, stop and regulate to normal breathing. After several sessions your breathing inhale to exhale ratio should grow equal. Do not practice more than 10-20 breathes without returning your breathing to normal in-between.
III. Counting Your Breath
Sit cross-legged on the floor, (or half/full lotus position), kneel, sit in a chair with feet evenly on the floor, lay flat, or take a walk. Count your breaths and say to yourself “I am inhaling” and “I am exhaling” when your body breathes. Push all other thoughts out of your mind, just focus on the breathing and counting each inhalation/exhalation. Do 10x, if you get distracted and lose count, start over from 1.
-I find this one to be the easiest to practice and most practiced in group sessions. You can practice this one nearly anywhere. I find it very useful when I’m in transit and my thoughts start to wander, this helps me focus and stay calm.
IV. Follow Your Breath To Music
Listen to music and breath long, light and evenly. Follow and be aware of your breaths while remaining aware of the music. Do not get lost in the music, try to be a master of your breathing.
V. Follow Your Breath During A Conversation
Same as the music exercise above. Follow and be aware of your breath while listening to your friend and while giving your responses.
VI. Following The Breath
Sit cross-legged on the floor, (or half/full lotus position), kneel, sit in a chair with feet evenly on the floor, lay flat, or take a walk. Begin by inhaling gently and normally from your stomach. Think to yourself, “I am exhaling normally”, do 3x and on the 4th, extend the inhalation and say (in your head), “I am breathing in a long inhalation.” Exhale with the same awareness, “I am breathing out a long exhalation,” do 3x.
Follow your breath, being aware of the movement in your stomach and lungs. Follow the entrance and exit of the air. Be aware, “I am inhaling and following the inhalation from it’s beginning to it’s end.” Do 20x, then return to normal breathing. Wait 5 mins before repeating. Maintain a half-smile while breathing. (Half-smile exercises covered in next DBT post.)

VII. Breathing To Quiet The Body And Mind

This is one of the harder breathing skills, try mastering I-VI if you find this one too difficult. Sit cross-legged on the floor, (or half/full lotus position), kneel, sit in a chair with feet evenly on the floor, lay flat, or take a walk. Half smile. Follow your breath. When your mind and body are quiet, inhale and exhale very lightly. Be aware, “I am breathing in and making the breath and body light and peaceful. I am exhaling and making the breath and body light and peaceful.” Do 3x, give thought, “I am breathing in while my body and mind are at peace. I am breathing out while my body and mind are at peace.”
Maintain this thought awareness for 5-30 mins according to your ability and time available. The entire exercise should be relaxed and gentle, it may be helpful to use an above breathing skill first. When you stop, gently massage the muscles in your legs and pause before getting up.

]]> 2016-07-20 22:03:26 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116717688 Improve the moment with imagery kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116756926 2016-07-21 11:19:58 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116756926 Panic list for distress tolerance kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116757071 2016-07-21 11:24:32 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116757071 Improve the moment. Create meaning. kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116757176 2016-07-21 11:27:01 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116757176 Improve the moment. One thing in the moment. kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116757274 2016-07-21 11:31:59 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116757274 Grounding kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116757840 2016-07-21 11:57:42 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116757840 When overwhelmed kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116757890 2016-07-21 11:58:57 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116757890 kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/116757966 2016-07-21 12:00:14 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/116757966 What to do in a crisis kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/118849820 2016-08-19 00:39:37 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/118849820 Grounding kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/123871804

]]> 2016-09-14 17:57:52 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/123871804 Grounding kristenmcclure https://padlet.com/kristenmcclure/overwhelmed/wish/123872252 2016-09-14 17:59:16 UTC https://padlet.com/kristenmcclure/overwhelmed/wish/123872252