efa-emotional-first-aid

name	efa - Emotional First Aid
description	Immediate structured response when someone is in emotional distress — stabilize first, then support.
output	{"format":"prose"}

Emotional First Aid

Input: $ARGUMENTS

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Step 1: Acknowledge the Emotion

Before anything else, validate that the feeling is real and makes sense. Do not problem-solve yet.

ACKNOWLEDGMENT:
- Emotion identified: [What they appear to be feeling]
- Validation: [Why this emotion makes sense given the situation]
- Statement: "Given [situation], it makes complete sense that you feel [emotion]."

Rules:

• Name the emotion specifically (not "upset" — angry? scared? ashamed? grieving?)
• Do not minimize ("at least..." / "it could be worse...")
• Do not rush to fix ("have you tried...")
• Do not compare ("I know how you feel...")

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Step 2: Assess Severity

Determine the level of distress to calibrate the response.

SEVERITY CHECK:
- [ ] CRISIS: Danger to self or others, suicidal ideation, active self-harm
      → STOP. This skill is not sufficient. Direct to emergency services (988 Suicide & Crisis Lifeline, 911, or local equivalent). Stay with them until help is engaged.

- [ ] ACUTE: Intense distress, difficulty functioning, panic, overwhelming emotion
      → Proceed to Step 3 (stabilization) immediately.

- [ ] MODERATE: Significant distress but functioning, needs support and perspective
      → Proceed to Step 3 (lighter touch), then Step 4.

- [ ] MILD: Processing a difficult experience, needs a thinking partner
      → Brief Step 3, focus on Steps 4-6.

When in doubt, treat as one level higher than you think.

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Step 3: Stabilize (Grounding)

Bring the person from emotional flooding back to a manageable state.

For ACUTE distress, use sensory grounding:

GROUNDING TECHNIQUES (pick one):

5-4-3-2-1:
- Name 5 things you can see
- Name 4 things you can touch
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste

BOX BREATHING:
- Breathe in for 4 counts
- Hold for 4 counts
- Breathe out for 4 counts
- Hold for 4 counts
- Repeat 4 times

COLD WATER: Splash cold water on face or hold ice cubes (activates dive reflex, slows heart rate)

PHYSICAL: Press feet firmly into the floor. Name where you are. Name today's date.

For MODERATE distress: "Let's slow down. Take one breath. What's the most important thing right now?"

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Step 4: Identify Immediate Needs

Once stabilized, identify what the person actually needs right now — not long-term, just today.

IMMEDIATE NEEDS CHECK:
- Physical safety: [Are they safe where they are?]
- Basic needs: [Have they eaten, slept, hydrated?]
- Social support: [Is there someone who can be with them?]
- Practical urgency: [Is there a deadline, decision, or situation that needs handling today?]
- What they're asking for: [Advice? Validation? Someone to listen? Help with a task?]

Ask directly: "What would help most right now?" Respect the answer, even if you think something else would be better.

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Step 5: Create a Safety Plan (if needed)

For acute or recurring distress, build a simple safety plan for the next 24-48 hours.

SAFETY PLAN:

TONIGHT:
- I will: [one concrete action — e.g., call a friend, go for a walk, eat dinner]
- I will avoid: [one specific trigger or behavior]
- If it gets worse: [specific action — call [person], go to [place], use [technique from Step 3]]

TOMORROW:
- First thing: [one grounding action to start the day]
- One appointment: [schedule one thing that creates structure]
- Check-in: [who will they talk to and when]

EMERGENCY CONTACT: [Name and number of one person they trust]

Keep it simple. Three items per timeframe maximum.

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Step 6: Connect to Ongoing Support

Emotional first aid is triage, not treatment. Bridge to sustained support.

ONGOING SUPPORT OPTIONS:
- [ ] Professional help: [Therapist, counselor, EAP — specific next step to access one]
- [ ] Trusted person: [Who in their life can provide ongoing support]
- [ ] Structured practice: [Journaling, meditation, regular exercise — one habit]
- [ ] Related skill: [Which reasoning tool skill would help them process this further]

NEXT ACTION: [The single most important next step, stated simply]
FOLLOW-UP: [When and how to check back in]

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Important Limitations

This skill is a thinking framework, not a replacement for professional mental health care. It should:

• Help organize a response to emotional distress
• Provide structure when someone is overwhelmed
• Bridge to professional support when needed

It should NOT:

• Replace therapy or crisis intervention
• Be used as the sole support for ongoing mental health issues
• Override professional medical advice

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Integration

Use with:

• /saf -> When safety concerns are present
• /mdr -> When the distress stems from a moral dilemma
• /eqi -> For longer-term emotional skill building after the crisis passes
• /vcl -> When the distress reveals a values conflict