Distress Tolerance
Guidelines for accepting reality
OBJECTIVES
Use this acronym to help deal effectively with difficult experiences
One thing at a time
Be effective
Avoid Judgement
Cope with Emotions
Consider Consequences
Take Time
Use Introspection
Act consistently with Values
Focus on desired Endings
Balance Short-term and long-term
IMPROVE
the
Moment
Use when you need to tolerate a situation and cannot change it or solve the problem right away
PRO
Think of all the positive consequences of tolerating the distress. Imagine how good you will feel if you achieve your goals, if you don't act impulsively.
CON
Think of all the negative consequences of not tolerating your current distress. Remember what has happened in the past when you have acted impulsively to escape the moment.
Radical Acceptance
Accepting Things the Way They Are
Crisis Survival Network
Everyone needs a support network -- not just one or two people but a number of people who meet our various needs. You should be able to identify the following people in your support network: Who validates your feelings? Who makes you laugh? Who will cheer you on and give you hope? Who can you call when you want to act out? Who will give you good advice?
By contrast, we should be careful about having people in our support group who are either unable to give appropriate support or are actually a negative influence. Consider spending less time with those who cannot manage their own emotions, who encourage acting out behaviors, who have difficulty validating others.
DISTRESS TOLERANCE SKILLS
Observing Your Breath:
Deep Breathing
Counting your breath
While listening to music
Follow your breath
Measuring your breath by your
footsteps
While carrying on a conversation
Breathing to a quiet mind/ body
Half-Smile
When you first awake
During your free moments
While listening to music
When irritated
In a lying down position
In a sitting position
Half-smile while contemplating the person you hate the most
Awareness
Of the positions of the body
While making tea or coffee
While hand-washing clothes
While taking a bath
While practicing meditation
Of connection to the universe
While washing dishes
While cleaning the house
DISTRACT
Use when you are having difficulty managing your emotions
Distract skills can be over-used. We cannot always escape emotions.
Imagery Visualize yourself relaxed, coping, successful
Meaning Find or create some purpose, meaning or value in the situation
Prayer Open your heart to a higher power or your own wise mind and ask for strength
Relaxation Relax muscles, deep breathe, stretch, half-smile
One Thing Focus entire attention on one thing!
Vacation Take a quick break to become more effective
Encouragement Cheerlead yourself!
Willingness
Cultivate a WILLING response to each situation.
Willingness is:
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Doing just what is needed in each situation. Focus on effectiveness.
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Listening very carefully to your WISE MIND, acting from your inner self.
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BUILDING your awareness/ ALLOWING yourself to connect with your surroundings or the person to whom you are talking.
RADICAL ACCEPTANCE
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Freedom from suffering requires ACCEPTANCE from deep within
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ACCEPTANCE is acknowledging what is
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To ACCEPT is not the same as judging something "good" approving or agreeing
SPECIFIC PATHS
Use the acronym to help stay on the path of life you want.
What is my Supreme concern?
Practice my skills
Focus my Energy and Concentration
I can be effective
Have Faith
Consider what is Important
Have Courage and Patience
Pay Attention
Complete Tasks
Be Humble and have Sensitivity
DISTRACT with "Wise Mind ACCEPTS"
Activities engage in exercise, hobbies, visit friend, etc.
Contribute do something for someone else, volunteer work, etc.
Comparison compare yourself to people coping the same as you or less well
Emotions do activities that create a different emotion; choose things that bring on the desired emotion
Pushing Away build imaginary walls between yourself and the situation, put it in a box, etc.
Thoughts Count to 10, work puzzles, read, watch TV, etc.
Sensations hold ice in your hand, squeeze a rubber ball, etc.
Pros and Cons
Willfulness
Replace WILLFULNESS with WILLINGNESS
Willfulness is:
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SITTING ON YOUR HANDS when action is needed, refusing to make changes
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GIVING UP
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OPPOSITE OF "DOING WHAT WORKS," being effective
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Trying to FIX every situation
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REFUSING TO TOLERATE the moment
Self-Soothe First Aid Kit
This is a box filled witht things that you can use to soothe yourself. Some examples may be:
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Lotion
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Music
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Blankets, stuffed animals
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aromatherapy