4 Distresse Tolerance Skills Everyone Should Know
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Distress tolerance is the ability to accept and cope with adversity while maintaining a rich and meaningful life. It involves temporarily setting aside the issue at hand to allow the body's stress response system to calm down, enabling clearer thinking and a broader perspective on available options. By choosing to focus on things within our control and not wasting energy on things we cannot change, we can effectively manage distress.
Analogies of rain and a bee are used to illustrate distress tolerance. Rain, being uncontrollable, should not be a source of upset; instead, we can shift our attention or find positive aspects. Similarly, tolerating the distress of a bee on our arm prevents harm and allows us to use our energy elsewhere.
In situations like dealing with COVID or waiting for job interview results, distress tolerance advises focusing on what we can control rather than getting caught up in uncertainty. Parenting teenagers who are driving involves acknowledging the precautions taken and tolerating anxiety by redirecting attention.
Techniques for distress tolerance include thought stopping, where we intentionally redirect our thoughts away from distressing ones, and engaging in activities that promote calm and happiness. Guided imagery, visualizing a positive resolution or a relaxing place, can calm the mind and provide relief. Reflecting on past successes and strengths can also build resilience.
By using the mnemonic device "TAGS" (thought stopping, activities, guided imagery, strengths and successes), we can remember these techniques for distress tolerance. Ultimately, distress tolerance is about accepting what we cannot control, shifting focus to what we can control, and temporarily setting aside distress until we are in a better position to address it.
Distress tolerance is the ability to accept and cope with adversity while maintaining a rich and mea