Your RSD Crisis Toolkit
10 min read
Important
This toolkit is for managing intense RSD episodes. If you're having thoughts of self-harm or suicide, please contact a crisis helpline immediately. In the UK: Samaritans 116 123. In the US: 988 Suicide & Crisis Lifeline.
RSD episodes can feel like emergencies - overwhelming waves of emotional pain that seem unbearable. Having a pre-planned crisis toolkit means you don't have to think when you're flooded. You just follow the steps.
Immediate Response (First 60 Seconds)
STOP
Do not send that message. Do not make that call. Do not react yet.
BREATHE
Four counts in, hold for four, out for eight. Repeat three times.
NAME IT
Say out loud or in your head: "This is an RSD episode. This is my brain, not reality."
GROUND
Put both feet flat on the floor. Press down hard. Feel the pressure.
Physical Reset Techniques
Your body and brain are connected. These physical interventions can interrupt the emotional cascade:
Cold Water
Run cold water over your wrists for 30 seconds. Or splash cold water on your face. The cold activates your dive reflex and slows your heart rate.
Ice Cube Hold
Hold an ice cube in your hand until it melts. The intense sensation demands attention, pulling you out of emotional spiral.
Intense Exercise
Do 20 jumping jacks, run in place, or do push-ups. Physical exertion burns off stress hormones.
Strong Taste/Smell
Eat something very sour (lemon), very spicy (hot sauce), or smell something strong (peppermint oil). Intense sensations ground you.
Progressive Tensing
Tense every muscle in your body as hard as you can for 10 seconds, then release completely. Repeat 3 times.
Humming or Singing
Hum or sing loudly. Activating your vocal cords stimulates the vagus nerve, which calms your nervous system.
Create Your Personal Crisis Card
Write or print a crisis card to keep in your wallet, on your phone, or somewhere easily accessible. Fill in these sections:
🚨 When I'm in crisis, I need to remember:
"This is an RSD episode. The pain is real but the thoughts are distorted. This will pass. I have survived every episode before this one."
📞 People I can call:
1. _________________ (name & number)
2. _________________ (name & number)
3. _________________ (name & number)
🛠️ My go-to grounding techniques:
1. _________________
2. _________________
3. _________________
💚 Things that have helped before:
_________________
The 24-Hour Rule
During an RSD episode, commit to NOT making any major decisions or sending any important messages for 24 hours. This includes:
If you still want to take the action after 24 hours, when you're calmer, then reconsider. But decisions made during emotional flooding are rarely good ones.
Create a Safe Environment
Physical Comfort
- Go somewhere quiet if possible
- Dim the lights or go outside
- Remove yourself from the trigger environment
- Wrap yourself in a weighted blanket
- Put on comfortable clothes
Digital Safety
- Put your phone on airplane mode
- Close email and social media
- Don't read the message/email again
- Use app blockers if needed
- Tell Siri/Alexa to set a timer before checking
After the Episode Passes
Rest
RSD episodes are exhausting. Give yourself permission to rest and recover.
Hydrate and Nourish
Drink water, eat something. Your body has been through stress.
Reality Check
When calm, revisit what happened. Was it as catastrophic as it felt?
Learn
What triggered this? What helped? Update your crisis card with new insights.
Be Kind
Don't judge yourself for having the episode. You managed it.
Prepare Before You Need It
The best time to create your crisis toolkit is when you're calm. Download or screenshot your crisis card. Share your plan with a trusted person. Having a plan doesn't mean you expect to fail - it means you're prepared to navigate difficult moments with skill.