Mindfulness and DBT: Skill Distress Tolerance 2

Hi everyone Our last DBT Skills post brushed up on what was Distress Tolerance and a few skills. This thread we are going to continue on this-but a bit easier as this skill is hard to let your mind evolve around it

So we all can name distress in our lives, let's see some

*Our jobs -how people treat us, alot or not enough hours, boss being to hard on you,maybe bullying happening

*Home Life- Parents naggin, kids/spouses argue or ignore, bils/rent late, neighbor issues

*Mental health- we can be dealing with depression, triggers,medicine changes/add ons

*Social life- we maybe spending alot of time with many friends-to many, or we may not have no friends

*Animals- those cost money, get sick, make messes

*YOU TIME- were does this come in with busy life?

I'm sure there are plenty more distressors around our daily lives I didn't mention. How we feel and react to these situations counts the most and impact us more. Learning some Distress Tolerance Skills are very helpful in life-honest. Why? As shared in the other thread DBT skills are used when we feel intense,or in crisis, our emotions need some regulation, helps with short/long term pain as well. Lets see some very easy skills here that maybe 1 might catch your eye and try it, or you might already being doing some

DISTRESS TOLERANCE. Using Crisis Survival: Distraction with Wise Mind Accepts

When in intense distress it is then crisis mode. Wise mind is needed to gain stability in ourselves. When we are in Wise Mind we then can think more clearly, our emotions are lowered and we will not do things that put us in danger

Using Self Soothe with five senses:

Self Soothing is a great skill to use when in crisis. This allows us to pay attention to our 5 senses touch,taste,hearing,smell and seeing. Visualization is a skill used many times to keep us focused to hear and now. Maybe a certain smell calms you, listening to certain music is the same.Touch maybe you don't like someone touching you, but love that comfortable blanket wrapped around you.

Using Improve the moment

This skill you have the power to choose "HOW" to improve the here and now for you. Maybe going to a dark closet with a blanket helps, maybe going for a run helps ease the feelings, watching a funny cartoon helps the flashbacks to stop. This one to me is more of doing what works for me.

Using Pros and Cons. Guidelines for Accepting Reality

Pros and Cons sometimes are really good to do when you find yourself in crisis mode and gonna do something not so positive. In your head state all the reasons its a good thing to do, then do the same for the Cons/negative. This can be challenging but also very helpful for many. Accepting Reality also is like the pros and cons skill. As this takes some self talking and going by the facts in your life.

Ok everyone I hope this was a bit easier on Distress Tolerance. Are there some things you do to calm yourself out of crisis? Are there some things you like to learn more on to help yourself?

To add or remove your name, please submit this short form http://goo.gl/NQxyyb

@303315 @awesomerainbow @adocker @adventurousfan @Ady23 @amicableBlackberry1972 @AutumnLeigh @amiablePeace77 @AMusicalSilence @astray @AnActiveListener @AjanMalic @aifos1976 @agreeablekite4304 @asilentobserver @alfalfasproutdeux @ambitiouschestnut9158 @ambitiouscity3124 @badoinkitydoop @basty @blueocean @BillyWilson @babybenfin @behindhazeleyes @beloved316 @BetterTogether101 @billywilson @blindfaith @BlueberryFriend @BlueMossWeaver27 @blueocean45 @borderinline @brainybrainy @BridgetAileen @brilliantTurtle89 @BuddhistDracula @blueDiamond @brilliomturtle89 @bluewolf1229 @benevolentOrange31 @bk20102kb @butterflycat @busyemptymind @callforhelp @Catlover1993 @Char1otte @cloudySummer @Zayb4you14 @compassionatelistener108 @CrissiArabela @Claito @calmHero86 @courtmarievibes @Cyanapricot8399 @cyanWater7627 @DanaMH @diplomaticShade2167 @Deeperblue @diplomaticconfucious @discreetOwl14 @elmira73 @enigmaforte @EnigmaForte @emilyLanes @EmOnTheGo @EmunahHere @equanimousCosmos@Evaparker02 @essdee Fairhouse @FreeSoul1417@fighter23 @frozenmermaid @Gaara @ghofrane @GhostInTheShellx @gongoozlersoup19 @Gozzil @happydandan @helpfulHuman4993 @helpfulBranch221 @Harleemoon @houserabbitsrule @HeckhoundBreaker5 @Hereyzzil @hopeless104 @IcyLight @InvisibleAngel92 @Itsybitsyspider91 @inventiveOrange1 @JayTheBird14 @joyoussun45 @JustMarije @kindsoul10 @kirtokun0731@kevan @klemen @knowledge57 @Kodachrome73 @Jakeeee Joe2017 @JustLikeMellie @Jenna0903 @joyoussun47 @JenSee @Kanzi @KatMae @KokoroHereForYou @KrinkTheMellowUnicorn @kvo8 @KattPiper @Lionellinu13 @lia345 @Learntolive @LilaGrace @lightforlife @lilynoelle @LilyLila @lightofhope89 @Lovejoy @leothelittlelioncub1 @longing4peace @maibock @marsmoon @melliontm @melliotm @Mellietronx @Mikey123 @MistyMagic @motivationalhomegirl @Musicismyfriend @NoDramaBabyLlama @nourrirvotreame @obie2 @onedirection1213 @onwardforevenmore @oxfordshiregatsby @passionateCircle3866 @peacefulwarrior10 @penguinpower31 @peppermintlove @PiecesofYou @Pininin @PinkMallow @pizzalover1341 @politeAvocado7234 @politelychaotic @princessofcurcus @probius @psalm139 @PurpleSnowflake2310 @politeskies6536 @PurpleNina @rachelq @Ravenclaw7 @Reokiome0928 @RoninSelecta @rosesway @Rcusick12 @rumplesteeleskin @RynnTheBedouin @sailorelix @Saif1for1Resilience @Saltydog68 @ Samar27 @Santysan @SarilinaN @ScarletPear1945 @ScotchTape @seacastle @sendingyoulove @SensitiveApple @sensitiveShade5337 @ShiningSalamander99 @silverIceCream21 @silverWillow1625 @singblue @Sk1ttles @SkolSuper1976 @Softforesthsp77 @soulrestorer102 @soulsings @Spearstar @stillLavender24 @starhawkemystery @sujaypai @SunFern @summertimesamness @SunFlower @supportingearthangel @sweetmango91 @sweetMelody95 @ThePersonYouCanNeverKnow @TheRoseHeartz @TheSciKid @tjb28 @tisjme @TrinnitysLight81 @24x7Awesome @Understandinggirl1990 @uselesscookies @victoriia @wildcat85 @Wawas @westvirginia @wizeakre @XxOgSpunBbygrl @yzzil @zeraphim