SOS-Crash-Guide
What to do in a crash. Five gentle steps from Beyond Survival, for the days when everything is too much and thinking becomes difficult.
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In a crash, we forget what helps us
In a crash, thinking becomes difficult, and we often forget precisely what usually sustains us. Feeling overwhelmed, sad, and even crying is normal. It’s a release valve for your nervous system. Let it happen. That’s exactly what this guide is for: a little reminder for the moments when you need it.
Five gentle steps through a crash
1
Reduce stimuli
Stop any strenuous activities and lie down in a quiet place. A dark room, perhaps with earplugs.
2
Calming measures
Give yourself something that feels good right now. Breathing exercises, gentle self-touch, or vagus nerve stimulation.
3
Care for your body
A warm blanket, calming music, a cup of tea. Listen to your body’s signals. It’s okay to slow down.
4
Self-compassion
Treat yourself with love and compassion. Frustration and guilt only add to your burden.
5
Ask for help
See who you can ask for help. Hand over what’s too much or just let it go. You don’t have to do it alone.
The full wording is in the guide. There you’ll also find part 2: Five steps for equanimity and inner calm in a crash.
Stop any strenuous activities and lie down in a quiet place. A dark room, perhaps with earplugs.
Give yourself something that feels good right now. Breathing exercises, gentle self-touch, or vagus nerve stimulation.
A warm blanket, calming music, a cup of tea. Listen to your body’s signals. It’s okay to slow down.
Treat yourself with love and compassion. Frustration and guilt only add to your burden.
See who you can ask for help. Hand over what’s too much or just let it go. You don’t have to do it alone.
The full wording is in the guide. There you’ll also find part 2: Five steps for equanimity and inner calm in a crash.
This crash will pass.
You don’t have to achieve anything right now. Your nervous system needs safety and calm.
