Build Distress Tolerance

Survive crisis without making things worse

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STOP

Pause before acting on impulses to prevent making situations worse using STOP: Stop what you're doing, Take a breath, Observe your thoughts and feelings, and Proceed mindfully

Beginner·15 min

· up after this one

Self-Soothing

Comfort yourself through your five senses during difficult times

Beginner·18 min·2 ex.

Later

· 5 skills

TIPP

Change your body chemistry quickly in crisis using TIPP: change your Temperature, do Intense exercise, use Paced breathing, and try Paired muscle relaxation

Beginner·20 min

IMPROVE

Distract and cope using IMPROVE: Imagery, find Meaning, Prayer/meditation, Relaxation, focus on One thing, take a mental Vacation, and use Encouragement

Intermediate·25 min

Radical Acceptance

Completely accept reality as it is, without fighting against what you cannot change

Advanced·30 min

Different Action

Act opposite to your urges when emotions don't fit the facts

Intermediate·22 min

Half-Smiling

Use facial expressions to influence your emotional state and promote acceptance

Beginner·12 min

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