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Distress Tolerance - Distraction Crisis Survival

Posted by sunnydays on August 13, 2009, at 21:59:13

In reply to Mindfulness, posted by sunnydays on August 13, 2009, at 21:52:14


Engage in exercise or hobbies, do cleaning, go to events, call or visit a friend, play computer games, go walking, work, play sports, go out to a meal, have decaf coffee or tea, go fishing, chop wood, do gardening, play pinball.

Contribute to someone, do volunteer work, give something to someone else, make something nice for someone else, do a surprising, thoughtful thing.

Compare yourself to people coping the same as you or less well than you. Compare yourself to those less fortunate than you. Watch soap operas, read about disasters, others' suffering.

Opposite Emotions
Read emotional books or stories, old letters, go to emotional movies, listen to emotional music. Be sure the event creates different emotions. Ideas: scary movies, joke books, comedies, funny records, religious music, marching songs, "I Am Woman" (Helen Reddy), going to a store and reading funny greeting cards.

Pushing Away
Push the situation away by leaving it for a while. Leave the situation mentally. Build an imaginary wall between yourself and the situation.

Or push the situation away by blocking it in your mind. Censor ruminating. Refuse to think about painful aspects of the situation. Put the pain on a shelf. Box it up and put it away for a while.

Other Thoughts
Count to 10, count colors in a painting or tree, windows, anything, work puzzles, watch tv, read.

Intense other sensations
Hold ice in hand (not for too long or it could hurt you), squeeze a rubber ball very hard, stand under a very hard and hot shower, listen to very loud music, sex, put rubber band on wrist, pull out, and let go.




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poster:sunnydays thread:911764