Surviving Distress Mini Guide - eBook

When you're overwhelmed by anxiety, panic, anger or emotional distress, knowing what to do in the moment can make all the difference.

The Surviving Distress Mini Guide (4th Edition) is a practical, evidence-informed guide designed by Clinical Psychologist Jessica O'Garr and Consultant Psychiatrist Dr Al Griskaitis to help you understand why distress happens, recognise the warning signs early, and build the skills to respond effectively instead of reacting impulsively.

Unlike resources that simply tell you to "calm down", this guide teaches a step-by-step framework for understanding the Distress Cycle, rating your distress using SUDS (Subjective Units of Distress), and selecting the right skill at the right time. You'll learn fast-acting crisis strategies, early intervention techniques to prevent distress from escalating, and recovery skills to help you bounce back after difficult moments.

Inside you'll learn:

• Understand the Distress Cycle and why emotional overwhelm keeps repeating.
• Recognise your early warning signs before reaching your boiling point.
• Use evidence-based crisis skills, including ice packs, burst exercise and pause breathing.
• Apply grounding, distraction and the STOP technique to interrupt distress.
• Recover with self-validation, self-compassion and distress hangover skills.
• Create your own personalised distress plan using practical worksheets and planning tools.
• Learn why we advocate "Skills Before Pills" and how building confidence with coping skills can reduce reliance on sedative medication where appropriate.

Whether you're living with anxiety, panic attacks, PTSD, borderline personality disorder (BPD), emotional dysregulation, or simply want healthier ways to cope with stress, this guide provides practical tools you can start using today.

Ideal for individuals, carers, therapists, psychologists, counsellors and mental health clinicians looking for an accessible introduction to distress tolerance skills.