First Aid for Emotional Emergencies

Create an emotional first aid kit — things I can do immediately when I'm in emotional pain.

Situations when I need this most: [BAD NEWS / REJECTION / CONFLICT / OVERWHELM / GRIEF / PANIC / SHAME]

Provide:
1. **STOP Protocol**: A 4-step emergency response for acute emotional distress
2. **Grounding Techniques**: 5 ways to bring myself back to the present moment
3. **Body-Based Relief**: Physical actions that calm the nervous system quickly
4. **Safe Person Protocol**: Who to call and what to say when I need support
5. **Self-Soothing Kit**: Physical items and activities that provide comfort
6. **Thought First Aid**: How to challenge catastrophic thinking in the moment
7. **The 24-Hour Rule**: Why not to make decisions or send messages in acute distress
8. **Crying Permission**: Why crying is healthy and how to let it happen
9. **Recovery Period**: What to do in the hours after an emotional crisis
10. **Wallet Card**: A condensed version I can carry or keep on my phone for emergencies

Create an emotional first aid kit — things I can do immediately when I'm in emotional pain.

Situations when I need this most: [BAD NEWS / REJECTION / CONFLICT / OVERWHELM / GRIEF / PANIC / SHAME]

Provide:
1. **STOP Protocol**: A 4-step emergency response for acute emotional distress
2. **Grounding Techniques**: 5 ways to bring myself back to the present moment
3. **Body-Based Relief**: Physical actions that calm the nervous system quickly
4. **Safe Person Protocol**: Who to call and what to say when I need support
5. **Self-Soothing Kit**: Physical items and activities that provide comfort
6. **Thought First Aid**: How to challenge catastrophic thinking in the moment
7. **The 24-Hour Rule**: Why not to make decisions or send messages in acute distress
8. **Crying Permission**: Why crying is healthy and how to let it happen
9. **Recovery Period**: What to do in the hours after an emotional crisis
10. **Wallet Card**: A condensed version I can carry or keep on my phone for emergencies