"Riding The Wave of Distress: DBT-Informed Emotion Regulation & Crisis Plan"
 
Sometimes, strong emotional pain feels like a giant, crashing wave, and it's easy to feel like you're drowning. This therapeutic worksheet is designed to teach children and teens how to tolerate difficult feelings without letting the feelings pull them under.
 
Using a clear, ocean-themed visual plan, this resource guides users through a comprehensive process focused on mindfulness, self-soothing, and help-seeking—key components often utilized in Dialectical Behavior Therapy (DBT).
This versatile tool is essential for therapists, school counselors, and parents to help build resilience in children facing anxiety, overwhelming sadness, or general emotional turbulence.
 
The five steps in the plan include:
 
The First Swell (Mindful Awareness): Identifying personal warning signs, including thoughts, feelings, and body sensations.
 
The Breaker (Self-Soothing & Distraction): Pre-planning coping skills to utilize when distress peaks, with the goal of riding out the wave, not stopping it.
 
The Lifeboat & Lighthouse (Seeking Support): Listing trusted people and professional crisis lines for essential support during intense moments.
 
The Safe Shore (Reflection & Self-Compassion): A guided reflection section to help the user acknowledge their strength and resilience after the distress has passed.