Post-Crisis Debrief

Crisis skills get you through the moment. This page helps you learn from it without shame—so the next wave is smaller.

1) When to use this page (and when not to)

Use this page when:

  • you're physically safe
  • intensity is ≤ 4/10
  • you can read a few short prompts

Don't use this page yet if:

  • you're still in "red alert"
  • you haven't slept/eaten in a long time
  • you're actively dissociating

If not ready: go to /distress-tolerance/tipp or /sleep-hygiene.

2) The 3-part debrief (fast)

Part A — Stabilize (60 seconds)

Pick one:

  • drink water
  • change temperature (wash face / cold pack)
  • 5 slow breaths

Part B — Chain Analysis (what happened?)

DBT uses behavioral chain analysis to map: prompting event → vulnerability factors → links → consequences.

Go here: /chain-analysis

If you only answer 3 things, answer:

  1. What kicked it off?
  2. What was I vulnerable to (sleep, hunger, conflict, sensory load)?
  3. Where could I have interrupted the chain?

Part C — Solution Analysis (what next time needs)

DBT solution analysis focuses on where to insert skills next time (including "repair/make amends," prevention, and coping plans).

Go here: /solution-analysis

Pick one upgrade:

3) If other people were involved

4) Tiny "close the loop" checklist

  • What's one early warning sign I'll watch for next time?
  • What's my first skill when that sign appears?
  • Who/what helps me stay regulated (person/place/sensory support)?
  • What do I need in the next 12 hours (sleep/food/quiet/movement)?

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