Dialectical Behavioral Therapy/Distress Tolerance Skills/Distracting

Distress Tolerance Skills: IMPROVE the moment

Imagery

Use imagery to distract, soothe, bolster courage, and improve confidence. Imagery can make future rewards more salient (a leap of faith). Using imagery, you can create a situation different from the actual one; so, it is like leaving the situation. With imagery, you can go to a place that is safe and secure. Going to an imaginary safe place or room within can be very helpful during flashbacks. For it to be useful, you have to practice this in advance. Your ability to conjure this place must be solid if you are going to use imagery in a crisis. Practice imaging your safe place (when you are not in a crisis) enough times to get it firmly in mind and learned as a skill. An over-learned skill is available under stress.

Meaning

Finding or creating meaning helps many people in crises. Meaning answers the question why? For example, I’m doing this for the good of my family. Problems in life are opportunities to practice skills, this is the idea behind the phrase, “when life gives you lemons, make lemonade.” Suffering, when accepted, enhances empathy, and those who have suffered can reach out and help others.

Prayer

The essence of prayer is the complete opening of oneself to the moment. Ask for strength from a higher power to bear the pain in this moment.

Relaxation

Relaxing changes how the body responds to stress and crises. This skill, like imagery, takes practice. In crisis, some people tense their muscles as if to control the situation by controlling their body. The goal is to accept reality with the body. The body communicates relaxation to the mind promoting psychological acceptance.

One thing at a time

Focusing on one thing in a stressful situation can provide a means to settle down. One-mindfully often has a calming effect. The only pain one has to survive is “just this moment.” Notice how much discomfort increases by ruminating about past stressors or worrying about future problems. Let go of the future and the past. When feeling discomfort, irritation, or anxiety, tell yourself to focus on “just this moment.”

Vacation

Everyone needs a vacation from adulthood occasionally. Plan a timeout to regroup (planning is key to remaining in control and use vacations appropriately). Make it brief, and don’t choose an inappropriate time.

Encouragement

Talk to yourself the way you would talk to someone you care about who is in crisis. Talk to yourself the way you would like others to talk to you.