What Is Distress Tolerance?

Many people feel like they are in a state of distress throughout their lives, but we are never taught how to manage these emotions. Today, I hope to share my wisdom with all of you and, fingers crossed, you come out of this article learning a helpful lesson. Distress tolerance encompasses a set of coping skills and strategies that empower individuals to face distressing situations without resorting to impulsive or harmful behaviours.

1. TIPP Skills:

• T: Temperature – Submerge your face in ice-cold water or hold ice and cubes in your hands to trigger a physical response that helps regulate emotions.

• I: Intense Exercise – Engage in rigorous physical activity to release pent-up energy and reduce emotional intensity.

• P: Paced Breathing – Practice controlled breathing, like counting breaths in and out, to calm the nervous system.

• P: Paired Muscle Relaxation – Tense and relax muscles to create a sense of physical relief.

Step-by-step guide:

• Identify intense emotions or distressing situations.

• Choose one or more TIPP skills that feel suitable for the situation.

• Implement the selected skill(s) immediately when you notice distress.

• Focus on the physical sensations during the practice to distract from emotional pain.

• Afterward, observe any changes in your emotional state and evaluate the effectiveness of the skill(s) used.

2. ACCEPTS Skills:

• Activities – Engage in activities that provide a positive distraction from distressing thoughts and feelings.

• Contributing – Help others or engage in acts of kindness to shift the focus from internal struggles.

• Comparisons – Compare your current situation to something worse to gain perspective on your distress.

• Emotions – Try to evoke different emotions by watching a movie, reading, or listening to music.

• Pushing Away – Temporarily set aside distressing thoughts to deal with later.

• Thoughts – Focus on neutral or pleasant thoughts, avoiding rumination or obsessing about the distressing situation.

• Sensations – Engage in activities that stimulate the five senses, like aromatherapy, massage, or taking a warm bath.

Step-by-step guide:

• Identify the distressing emotions or situation you want to cope with.

• Consider which ACCEPTS skill(s) are most suitable for the moment.

• Apply the chosen skill(s) to shift your attention away from distress.

• Use the skill(s) as long as necessary to create a temporary break from distress.

• Reassess your emotional state after using the skill(s) to determine its effectiveness.

Distress tolerance is a powerful tool that empowers individuals to weather the storms of intense emotions and challenging circumstances with grace and resilience. By cultivating a repertoire of effective coping strategies, we can learn to face distressing situations without succumbing to harmful or impulsive reactions. The practice of distress tolerance is a transformative journey that can lead to greater emotional regulation, improved decision-making, and ultimately, a more balanced and fulfilling life.

Thank you for taking the time and listening to my story. Medium has been a fantastic place for me to open up, receive support, and most importantly to aid my recovery. I feel like I am reclaiming my life and that is thanks to all of you!!