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Distress Tolerance

Distress Tolerance skills are designed to help you survive crisis moments without making things worse. These skills focus on accepting reality, managing intense emotions, and riding out pain in the short term—especially when you can’t change the situation right away.

STOP

Stop.

Take a step back.

Observe.

Proceed Mindfully.

Flower Blossoms
White Flowers

TIPP

Tip the temperature - dunk your face in cold water and hold your breath to trigger the dive response in your body.

Intense exercise - get your heart rate up for a few minutes. 

Paced Breathing - Slow your breathing, make your exhales slightly longer than your inhales.

Paired Muscle Relaxation- Tense and relax your muscles as you breathe out saying "relax" to yourself.

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