Distress tolerance
Distress tolerance is the name given to a set of skills that help people handle difficult feelings or situations without making things worse. It's like having a "toolkit" full of different things you can use when you're upset or overwhelmed.
Imagine you're playing with your blocks and your little brother knocks over your tower. This might make you feel angry or sad, but instead of throwing your blocks across the room or kicking your brother, you can use your distress tolerance skills. One skill might be taking a deep breath and counting to ten before reacting. Another skill might be using positive self-talk, like telling yourself "It's okay, I can build another tower" or "My brother didn't mean to knock it down."
As you get older, the situations that cause distress can become more complex and difficult to handle. Maybe someone was mean to you at school, or you're feeling really stressed about a big test. But the same principles apply - you can use your distress tolerance skills to help you regulate your emotions and stay in control.
Some other distress tolerance skills might include things like going for a walk, drawing or coloring, listening to music, or talking to a trusted friend or adult. These are all things that can help you feel more calm and centered when you're upset.
Like any skill, distress tolerance takes practice to get better at. But the more you use these skills, the easier it gets to handle difficult situations without letting them spiral out of control.
Imagine you're playing with your blocks and your little brother knocks over your tower. This might make you feel angry or sad, but instead of throwing your blocks across the room or kicking your brother, you can use your distress tolerance skills. One skill might be taking a deep breath and counting to ten before reacting. Another skill might be using positive self-talk, like telling yourself "It's okay, I can build another tower" or "My brother didn't mean to knock it down."
As you get older, the situations that cause distress can become more complex and difficult to handle. Maybe someone was mean to you at school, or you're feeling really stressed about a big test. But the same principles apply - you can use your distress tolerance skills to help you regulate your emotions and stay in control.
Some other distress tolerance skills might include things like going for a walk, drawing or coloring, listening to music, or talking to a trusted friend or adult. These are all things that can help you feel more calm and centered when you're upset.
Like any skill, distress tolerance takes practice to get better at. But the more you use these skills, the easier it gets to handle difficult situations without letting them spiral out of control.