Distress Tolerance
These exercises help you get through crisis (aka “distress”). Some examples of crisis: catastrophic events, including natural disasters, big, sudden and unwanted changes to life circumstances (e.g., illness, divorce, death, and other losses, etc.). Distress tolerance skills don’t resolve problems or change your life; they are short-term ways to survive the moment without making it worse. When you are more regulated and not in distress, you can use other skills to implement long-term change.
It may be tempting to continue on as if nothing has happened, but distress will inevitably affect your body, mind and spirit. That’s why it’s important to slow down and do something different. You may not automatically feel better right away, but you can take solace in knowing that you’ve made an important step toward safety and stability.
SELF-SOOTHING: Use your senses to calm your nervous system and engage the present moment. Your body is a wonderful resource!
Sight: Look at things that bring you joy or peace, like nature, photos, or art.
Sound: Listen to calming music, nature sounds, or the voices of loved ones.
Smell: Enjoy pleasant fragrances like aromatherapy oils, flowers, or your favorite scents.
Taste: Savor a comforting food or drink, paying attention to the flavors and sensations.
Touch: Engage with comforting textures like soft blankets, warm baths, or gentle massage.
DISTRACTION: Participate in safe, time-limited activities to take your mind off distressing thoughts, feelings and situations. It’s okay to distract yourself as long as it 1) is not destructive and 2) does not become avoidance (i.e., long-term distraction).
