#distresstolerance

🙏🏼 . . . . . . . #uncertainty #awareness #distresstolerance #embraceuncertainty #embracetheunexpected #quotes #insight #inspiration #letgo https://www.instagram.com/p/BxaP1oXARAr/?utm_source=ig_tumblr_share&igshid=1ks5svfpqqbwi

Joanna Zois

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Difficult sensations, emotions, etc arise and pass. In practice we build our capacity or what is called distress tolerance by recognizing and letting it be. In the beginning it may be that we are with it for just a breath or a few breaths and over time we grow our capacity to let it be without trying to change or manipulate it. As we do this we discover that there is more space to be with all phenomena. We discover a sound is just a sound. No story attached to it and in this way the mind and heart are freer❤️🙏#mindfulness #distresstolerance #bewithlife #clearseeing #wisdom #compassion (at West Broward Insight Meditation Community) https://www.instagram.com/p/Cmp7A7mrWLE/?igshid=NGJjMDIxMWI=

White Rabbit from Alice in Wonderland. I colored this last night during my zoom coloring party. You have to be creative during this pandemic! Mindful coloring soothes the soul. What are you doing to soothe your soul during these scary times? #whiterabbit #mindfulness #selfsoothing #distresstolerance #dbt #dbtskills #bpdrecovery #edrecovery #bpdwarrior #edwarrior #anxietyrelief #anxietywarrior #aliceinwonderland #coloring #alifeworthliving #hopeisreal #recovery #mentalhealthmatters #beatstigma #depressionwarrior https://www.instagram.com/p/CC1ZXQslqcu/?igshid=qcbv2l8w8aj0

It's #DBTeatime, featuring radical acceptance and jasmine earl grey. #dialecticalbehaviortherapy #dbt #radicalacceptance #distresstolerance #mentalhealth https://www.instagram.com/p/B6UgsX4gUjn/?igshid=osszrmcyzyeq

#DBT Lesson 5-7(because it took me 3 days to curate all this material) Another DISTRESS TOLERANCE skill is called Wisemind ACCEPTS. These skills are temporary Distractions when your emotions are overwhelming or untimely. Do a hobby or pleasant ACTIVITY that draws all of your attention. Sports, reading, TV, etc. CONTRIBUTE by doing volunteer work or just a favor for a friend or random act of kindness for a stranger. COMPARE your current feelings to the way you reacted in the past or read about tragedies around the world to give you perspective. Do something to make you feel the Opposite EMOTION. Ie. When I am feeling sad and down I listen to motivating and empowering music to remind me to keep going. And when I am angry, I'm not in the mood for music at all. But I listen to comedy on Pandora and I feel better in no time. You can temporarily PUSH AWAY those thoughts by building a figurative wall that you can open at a later time. When the feelings or thoughts come back, say "NO!" And revisit it later. Actively occupy your THOUGHTS by counting to 10, counting objects of a certain color, doing word or logic puzzles, repeating song lyrics in your head, etc. Use SENSATIONS to shock your system similar to TIPP skills. Put Ice in your hand or mouth. Take a hot bath. Snap a rubberband on your wrist. Squeeze a stress ball. Play loud music, etc. Keep in mind that these are all just examples and not every distraction will help every person or work in every situation. Find what works best of you and practice in less intense moments to build #MASTERY. #mindfulness #wisemind #distresstolerance https://www.instagram.com/p/Bxv_kwygY6T/?igshid=1knhsh2bdbor9

#Mindfulness Lesson # 4: When you are in crisis, you may find yourself at the top of The Wave. You will experience Early Warning Signs and the following is a set of skills to help combat the EWSs and return to a calmer, rational state to avoid making unhealthy decisions Distress Tolerance; TIPP skills T is TEMPERATURE- most people notice a rise in temperature that can be regulated by putting ice in your palm and squeezing (focus on the sensation as it melts), splashing or submerging your face with cold water or going to a cold place. When you are cold, there is a biological response in your body that lowers your heart rate to keep you alive. Some people may get chills and feel cold in a crisis. In that case, you can give yourself a strong but comforting hug and/or rub your own arms vigorously to warm up to prevent going into shock I is INTENSE EXERCISE while exercise may warm you up, it will help you expend energy and distract you by causing you to focus more on what you are doing and breathing properly. It also helps connect your physical discomfort with something other than the emotions that originally caused it. P is PACED BREATHING which is simply breathing slowly and paying attention to your body and the feelings of inhaling and exhaling. It can help to breathe in for 4secs and out for 7sec which is actually harder than it sounds P is PAIRED ( or PROGRESSIVE) MUSCLE RELAXATION which is consciously paying attention to isolated parts of the body as you flex/tense different muscle groups and then release them. There are several examples in the pictures above. Keep in mind, not all skills can be used in every situation. Try them out in minor situations and see which ones work best for YOU. #TIPPskills #distresstolerance #dbt https://www.instagram.com/p/BxoNomRAcz_/?igshid=1ol5uft93kv65