You have learned important skills that you can use in a crisis. These skills will help you distract yourself from painful, irritating situations and then help you soothe yourself and relax so that you can deal with the situation in a more effective way.
Remember, your plan for handling a crisis is to distract, relax, and cope.
Now that you’ve been practicing the distress tolerance skills from the previous pages, you’ll be ready for the advanced distress tolerance skills.
These techniques will help you feel more empowered when you encounter painful situations in the future, and they’ll help you build a more relaxing and fulfilling life for yourself.
Distress Tolerance Skills:
DISTRESS TOLERANCE SKILLS
DISTRACT YOURSELF FROM SELF-DESTRUCTIVE BEHAVIORS
DISTRACT YOURSELF WITH PLEASURABLE ACTIVITIES
DISTRACT YOURSELF BY PAYING ATTENTION TO SOMEONE ELSE
DISTRACT YOUR THOUGHTS
DISTRACT YOURSELF BY LEAVING
DISTRACT YOURSELF WITH TASKS AND CHORES
DISTRACT YOURSELF BY COUNTING
CREATE YOUR DISTRACTION PLAN
RELAX AND SOOTHE YOURSELF
Self-Soothing Using Your Sense of Smell
Self-Soothing Using Your Sense of Touch
Self-Soothing Using Your Sense of Taste
Self-Soothing Using Your Sense of Hearing
Self-Soothing Using Your Sense of Vision
Self-Soothing – CREATE A RELAXATION PLAN
Advanced Distress Tolerance Skills:
Advanced Distress Tolerance Skills: Improve the Moment
REDISCOVER YOUR VALUES
SELF-ENCOURAGING COPING THOUGHTS
TAKE A TIME-OUT
LIVE IN THE PRESENT MOMENT
IDENTIFY YOUR HIGHER POWER
ADVANCED RADICAL ACCEPTANCE