the PAUSE Pack: Surviving the Storm
Skills to Get Through Hard Moments Without Making Things Worse
PAUSE Pack: Survive the Storm
When emotions feel too intense, overwhelming, or impossible to manage, it can be hard to know what to do next. You might find yourself reaching for anything that will bring immediate relief, even if it creates more stress later.
PAUSE Pack: Survive the Storm is a supportive, skills-based resource designed to help you get through difficult crisis moments without making the situation worse. Rooted in Dialectical Behaviour Therapy (DBT), this pack focuses on Distress Tolerance using practical tools for crisis moments, emotional overwhelm, urges, and stressful situations that cannot be solved right away.
Inside, you’ll learn how to:
- understand what crisis means and why emotions can feel so intense
- calm the body quickly using TIPP skills
- use healthy distraction strategies with ACCEPTS
- self-soothe and comfort yourself through hard moments
- improve the moment when life feels heavy
- practice radical acceptance
- use pros and cons to make wiser choices
- understand willingness vs willfulness
- build your own personalized crisis survival plan
This PAUSE Pack includes bite-sized lessons, practical strategies, reflection prompts, and a printable workbook to support real-life practice.
Use it on its own, alongside therapy, or as a helpful resource for parents and caregivers wanting to learn the same tools.
You do not need to have it all figured out today.
You only need one helpful next step.
Course curriculum
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1Getting Started
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2What is a Crisis? Understanding the Storm
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3Quick Relief Skills
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4Getting Through the Moment
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5Next Step Skills for Making Wiser Choices, Reducing Suffering, and Moving Forward Effectively
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6Your Crisis Survival Plan
