Distress Tolerance

Unhealthy ways of dealing with overwhelming emotions:

1. worrying about past pains and mistakes
2. worrying about possible future pains and problems
3. you isolate your self from people to prevent distressing situations
4. you abuse drugs or alcohol to numb yourself
5. you engage in unsafe sex, or frequent sex with strangers
6. you engage in self mutilating behaviours

The costs of self-destructive coping strategies

1. worrying about past pains and mistakes 
   can prevent you from enjoying good things that are happening now
   can result in depression about the past
2. worrying about possible future pains and problems 
   can also prevent you from enjoying the present
   can result in anxiety about the future
3. you isolate your self from people to prevent distressing situations
   can mean that you spend more time alone and feel more depressed
4. you abuse drugs or alcohol to numb yourself
   may result in addiction, money problems, work problems, relationship problems and health consequences
5. you engage in unsafe sex,  or frequent sex with strangers
   may result in pregnacy, STDs or HIV, shame or embassasment
6. you engage in self mutilating behaviours
   may result in death, possible infection, scarring, shame and physical pain
7. you attempt suicide 
   may result in death, long term health consequences, hospitalisation, depression, shame and isolation

Healthy coping strategies

1. Radical acceptance
2. Distract yourself:
   1. With Pleasurable activities
   2. By paying attention to someone else
   3. Your thoughts
   4. With tasks and chores
   5. By counting
   6. Create your own distraction plan
3. Relax and Soothe yourself
   1. Using vision – read magazines, look at photos of people you love, draw, go to a pretty park
   2. Using hearing – music, television, gentle talk shows, peaceful sounds outside
   3. Using taste – this can be maladaptive so use small amounts of food and eat it slowly – a piece of fruit, a lolly pop, a bit of chocolate
   4. Using touch – carry a stone or a cloth that is gentle to the touch, take a shower or bubble bath
   5. Create your own relaxation plan
4. Connect to your Higher Power