Hannah’s Big List of Distraction Skills
Almost the same list as before, without the TW.
- Do that thing you’ve been meaning to do.
- Wash dishes.
- Phone a friend.
- Clean your room/apartment/house.
- Rearrange your room.
How to Use DBT Distress Tolerance
Distress tolerance is simply that — tolerating distress. It can be done with four elements. Note that these are not really steps; they work together in unison to make a calmer version of you.
And that’s it for now, folks. If you have any questions on distress tolerance (or anything DBT, for that matter), don’t hesitate to ask me.
The Core 4 of DBT. More on each later.
DBT can help with emotional regulation of mood disorders and personality disorders. It’s most commonly used with Borderline Personality Disorder, but I have Bipolar I and I have found these skills infinitely helpful.