DISTRESS TOLERANCE
Here are the band-aid skills of DBT. These are the ones that help you white-knuckle through the pain you're in at the moment. Why should you
try to get through it? Well, pain is a part of life and it cannot be
avoided, if you don't deal with the pain you may act impulsively, and
most importantly, when you act impulsively you can end up hurting
yourself and loved ones.
So here's your basic survival skills:
Distract with "Wise Mind Accepts"
Activities
- Distract yourself! Talk to someone, entertain yourself with media or
engage in hobbies. Try writing in a journal. This blog is my Activity to
avoid my T1s
Contributing
- Help others with the Activities you do (like we try to here). Have a
free hugs day. Send some snail mail. Make the world a better place to
be!
Comparisons
- Look at those less fortunate! There's always someone
(unfortunately) who has it worse. Or, if that makes you feel guilty
about feeling upset in the first place, imagine or remember a time when
things didn't suck ass as much as they do now.
Emotions
- Change how you feel! Instead of ruminating on things, do something
that will evoke the opposite emotion of the one you're feeling now.
Pushing Away
- If something's triggering you, leave the situation. Note that
sometimes these are things that need to get done (like homework) and
that you'll return to it after a set period of time, or when you're less
vulnerable to the trigger. But don't put off things you need to do.
It'll only make itself worse. Put the pain in a fire and burn it, just
don't let the smoke get in your eyes.
Thoughts
- Change the way you're thinking. Count as high as you can in as many
different languages as you can. It's okay if all you remember is "ich,
ni, san". Do some math (as crazy as that seems) In short, do something
that doesn't take emotion to do. Take a vacation to Reasonable Mind, and
throw your towel on the sand to soak up the sun.
Sensations
- Make yourself feel. Maybe snap a rubberband, wash your hands in very
hot or firgid water, attack a stressball, or even touch yourself (yes,
that is exactly what I mean...have fun) Be careful not to over do it
lest you end up with another T1
Self-Soothe
Vision
- Look at something that makes you happy like pictures of baby pandas. Be a stalker and people watch random people do stupid shit.
Hearing
- Crank up the tuneage! Blast some awesome music, or even play your
own if you're a gifted virtuoso (or even if you're not!) Listen to the
crickets or birds. Download an app or go to a site that plays ambient
noise.
Smell
- Go smell the roses! Find your favorite smell and immerse yourself in it.
Taste
- OMNOMNOM! Much on something tasty. Don't over do it! (Not recommended for those with eating disorders!)
Touch
- Yes, we're back at touch. You know what that means. For a more PG
version, put on some comfy clothes or wrap yourself in a blanket.
Personally, I like the feel of satin.
Movement
- Stretch yourself out! Dance to what you're feeling inside. It
doesn't have to look good. I'm not the slightest bit graceful, yet I
love to move my body with emotions.
All of these have their downsides-you have to do them the right way.
For example, if you want to distract yourself from T1 by watching a
movie, Black Swan probably isn't the best choice, or if you're
writing in a journal, don't just get yourself more worked up about the
things that are bothering you.