JANUARY 2025
THE DISTRESS CYCLE
Pay attention
When distress happens, it feels like chaos, but it usually follows a predictable pattern. People who are unfamiliar
with the pattern often don't realise what is gripping them until it's too late. By learning the distress cycle, you will
learn to recognise the cycle as it unfolds, before you make a regrettable action.
1. EVENT
("Trigger")
7. Regrettable
ACTION 2. Snap
JUDGEMENT
6. URGE to act
on emotion
3. Intense
EMOTION
5. OVERWHELMED
with intense emotion 4. Strong
PHYSICAL sensations
Break it down:
Complete this worksheet after every episode of distress so you can learn about your Distress Cycle.
1. The event (what "triggered" the Distress): _____________________________Date:________
2. My Snap Judgement of the meaning the "trigger": ___________________________________
2a. There's always a chance that you misinterpreted the meaning of the event which "triggered" you.
What's another possible explanation for the event:____________________________________
3. Main emotion you felt: ______________________ Other emotions:___________________
4. Physical sensations you felt: _________________________________________________
5. Overwhelm (rate the intensity of distress (SUDS) from 1-10): _____________________________
6. Urge you felt (Eg. to attack, to flee, to isolate): _____________________________________
7. Your Regrettable Action (as a result of being triggered): ________________________________
7a. Consequences of your Regrettable Action: ______________________________________
7b: An Alternative Action if this happened again: ____________________________________
HINT: Often doing the opposite of your urge will improve the situation e.g. in anger when the urge is to attack, the opposite
is show empathy. “Gracefully exiting” from a tense situation is often helpful if you can’t think of a better action.
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THEPSYCHCOLLECTIVE.COM THE DISTRESS CYCLE WORKSHEET
Get acquainted
Learn The Distress Cycle well enough that you could teach it. If you memorise it, you may be able to recognise
distress in the moment before it overwhelms you. That will lessen the feeling of emotional chaos. Use any future
distress as an opportunity to learn from that distress episode by going through this worksheet. Don’t squander
any opportunity to learn from your distress. Working through the Distress Cycle will help you recognise distress
as it is building. You will feel more in control and that will help you to become more emotionally skilful.
Overreactions may mean that we got the meaning of what "Triggered" us incorrect
Snap judgements are when we instantly personalise an event/cue, we are said to be "triggered". Sometimes our
Snap Judgement is correct. Sometimes it’s not. Noticing your Snap Judgement and challenging it by thinking of an
alternate explantation is a powerful skill. It can greatly reduce Distress and relationship problems. It is the snap
judgement of the meaning of the event which causes the emotion. If the emotion is intense enough we feel it in
our bodies. Our heart may pound, we may feel hot/tense/shaky, our breathing may change. Adrenaline and the
nervous system make massive changes to our physical state. These changes cause us to become less logical and
results in the emotion amplifying.
Use this work sheet after becoming Distressed to see the patterns of what "triggers" you
Every time you become distressed, using the Distress Cycle worksheet will give you insight into what pushes your
buttons. Your Snap Judgements are the result of your biases. You may not have insight into those biases just yet,
but you can start to gain insight by figuring out your snap judgements. You can start to change the course of
distress so that it no longer leads to regrettable actions. That’s a critical skill. If you record your reflex judgements
and alternate explanations, you can use them to figure out your biases. Once you've got your biases figured out,
you know what needs to be tackled for real change.
Reflex Emotion: Fear Anger Sadness Rejection
Overwhelm emotion: Terror Rage Despair Abandoned
Urge in overwhelm: Flee Attack Isolate Cling
Verbal/
Regrettable Action: Avoid physical act Isolation Clingy
Outcome: More Damaged Suicidal Resented
fearful relationship ideation
Look for trends
Keep worksheets together for later so you can look for patterns as you understand what pushes your buttons
and reveal your biases. You will also learn the signals or physical feelings that your body gives you when
overwhelm is imminent. Once you can recognise the Distress Cycle unfolding you are better positioned to apply a
skill to stop the distress in its tracks.
Developed by Dr Al Griskaitis and Jessica O'Garr
Click on or scan the QR code to watch the video on Youtube
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1. Understanding Distress
2. Rating your Distress
3. The Biology of Distress
4. Crisis Skills
5. Early Intervention Skills
6. Distress Hangover Skills
7. Learning the Lesson
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