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Distress Tolerance Tools

Skills & Strategies for Change

If you have been working with me for any length of time you will recognize many of the skills and strategies listed below.  Please feel free to print and post.  The more we practice our skills and strategies, the better we will be able to access them in times of distress. In no way is this an exhaustive list; so please add your own positive coping tools… and do the things!  

- Laurie

Beach Meditation

SKILLS

  • 4 options (1-change the situation, 2- choose which feeling to focus on, 3- radical acceptance, 4- marinate for a specific amount of time or stay stuck)

  • Utilize the “Wise self” - question the narrative

  • STOP technique (S-stop, T- take a breath, O- observe/quick body scan, P- proceed on)

  • Stop thought

  • Grounding through senses (see, hear, smell, taste, feel)

  • Stone/object meditation

  • Poly Vagal Nerve (PVN) relaxation

  • Square breathing

  • Alternate nostril breathing

  • Color breathing 

  • Random counting

  • Positive self talk 

  • Affirmations/ mantras

  • Tapping

  • Container

  • Calm place

  • Progressive muscle relaxing

  • Muscle tense/ release

  • Healthy Boundaries (Learn, understand, identify communicate and enforce)

  • Cope ahead

  • Ride the wave

  • Opposite action

  • Mindfulness

STRATEGIES

  • Movement/ exercise

  • Yoga

  • Walking/Hiking

  • Playing sports

  • Being in nature

  • Meditation

  • Distraction

  • Ice as sensory awakener

  • Listening to music

  • Playing an instrument

  • Lighting candles

  • Prayer

  • Engage in ritual

  • Boxing

  • Journaling

  • Organization/calendar

  • Talking with friends

  • Cooking

  • Coloring

  • Puzzles

  • Legos/ building

  • Calling a friend

  • Reading

  • Podcasts

  • Meetups

  • Taking space

  • Singing

  • Painting/ art

  • Dancing

  • Crafting/ creating

  • Writing 

  • Self massage

  • Petting an animal, Cuddling pets

  • Sauna

  • Swimming

  • Positive sex

  • Join in a support group 

  • Volunteer for a cause meaningful to you 

  • Sit in the sun 

  • Make a gratitude list of things you are thankful for 

  • Take a fresh air break 

  • Have a game night with friends 

  • Treat yourself to a nice meal, coffee 

  • Take a nap 

  • Try a new hobby

  • Have an adventure day 

  • Get a massage 

  • Buy yourself flowers 

  • Have a movie marathon

  • Listening to comedy 

  • Work in the garden 

  • Playing word games/ Brain teasers

  • Work on a collection

  • Take a shower/bath

  • Plan ahead/schedule your time 

  • Close your eyes and smile 

  • Create a Yay list

  • Brain dump

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