Distraction Skills
Trying to compare your current situation or the current crisis to a situation that's worse than the one you're in now.
Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now. You're trying to get yourself to sort of say in your mind, 'Could be worse'.
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
Refocusing attention from yourself to what you can do for others
Replacing immediate negative events or emotions with more positive ones.
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
Acting opposite to our current emotional state/urge.
Example: Take a walk around the block when feeling tired
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
Making a conscious decision to accept over and over