distress tolerance techniques

1. Physical Affection

   • The most natural way humans calm down our distress is by being touched

2. Radical Acceptance

   • Use beginner’s mind by accepting newness of a situation and being gentle to yourself for learning

3. Distraction

4. Relax and Soothe

5. S.T.O.P.

   • S → Stop
   • T → Take a step back
   • O → Observe
   • P → Proceed mindfully

6. Safe-Place Visualization

7. Self-Affirming Statements

8. Mindfulness

   • Wise-Mind → Balance of feelings and rational thoughts
   • Qualities → Gratitude, gentleness, generosity, empathy, and lovingkindness
   • Attitudes → Patience, beginner’s mind, trust, non-striving, acceptance, non-judging, and letting go
   • Incorporate stimming, observe your senses, appreciate, and check-in
     • Check-In Questions

   F.L.A.M.E.

   • F → Focus on feelings, sensations, etc.
   • L → Let go
   • A → Radical Acceptance
   • M → Use wise Mind
   • E → Do what’s Effective

9. Cognitive Reframing

10. T.I.P.P.

    • T → Temperature
    • I → Intense exercise
    • P → Paced breathing
    • P → Paired muscle relaxation

prevent meltdowns

1. Know your triggers
2. Recognize early warning signs
3. Remove yourself from the situation
4. Relax
5. Repeat affirmations
6. Set boundaries and declare your needs
7. Recover with self-soothing, assurance, and breathing