Strangely, many people don’t schedule enough time to take care of themselves or their living environments. As a result, tasks and chores go uncompleted.
Here, then, is the perfect opportunity to do something to take care of yourself and your environment.
The next time you’re in a situation in which your emotions become too painful, temporarily distract yourself by engaging in one of the following activities.
Check (…) the ones you’re willing to do, and then add any activities that you can think of:
( ) Wash the dishes.
( ) Make phone calls to people you haven’t spoken to recently but not someone you’re angry with.
( ) Clean your room or house, or go help a friend with their cleaning or gardening project.
( ) Clean out your closet and donate your old clothes.
( ) Redecorate a room or at least the walls.
( ) Organize your books, CDs, computer desktop, and so forth.
( ) Make a plan for getting a job if you don’t already have one, or make a plan for finding a better job.
( ) Go get a haircut.
( ) Go get a manicure or pedicure, or both.
( ) Go get a massage.
( ) Wash your or someone else’s car.
( ) Mow the lawn.
( ) Clean your garage.
( ) Wash the laundry.
( ) Do your homework.
( ) Do work that you’ve brought home from your job.
( ) Polish your shoes.
( ) Polish your jewelry.
( ) Clean the bathtub and then take a bath.
( ) Water your plants or work in the garden.
( ) Cook dinner for yourself and some friends.
( ) Pay the bills.
( ) Go to a support meeting, like Narcotics Anonymous, Alcoholics Anonymous, or Overeaters ( ) Anonymous.
( ) Other ideas: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Distress Tolerance Skills:
- DISTRESS TOLERANCE SKILLS
- RADICAL ACCEPTANCE
- 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: