DISTRESS INTOLERANCE & ACCEPTING DISTRESS
This happens when someone feels like they “can’t handle” emotional discomfort.
What is distress intolerance?
Changing your environment or sensory input to reduce distress is part of this DBT-style skill.
What is distraction or self-soothing?
CBT says these three things influence each other in a cycle.
What are thoughts, feelings, and behaviors?
Brené Brown defines this emotion as “the fear of disconnection.”
What is shame?
Susan David says avoiding emotions leads to this type of “fragility.”
What is emotional fragility?
The first step in tolerating distress is doing this instead of reacting or avoiding.
What is observing the distress?
Humor, perspective shifts, and reframing are all examples of this form of coping.
What is cognitive reframing?
An automatic “worst case scenario” thought is an example of this distortion.
What is catastrophizing?
Shame grows in secrecy but decreases when you do this with trusted people.
What is sharing or speaking it?
Emotional courage means choosing ___ over comfort.
What is values?
This practice means letting emotions be present without trying to push them away.
What is acceptance?
This acronym skill includes imagery, meaning, relaxation, and encouragement.
What is “IMPROVE the moment”?
Identifying and challenging an unhelpful thought is called this CBT skill.
What is cognitive restructuring?
According to Brené, the antidote to shame is this courageous act.
What is vulnerability?
Susan David says rigidly avoiding hard emotions is a sign of this psychological pattern.
What is emotional rigidity?
A skill where you get curious about what you’re feeling rather than judging it.
What is practicing curiosity?
When distress is high, this skill helps you notice what is still within your control.
What is focusing on controllables?
Changing your behavior first to shift how you feel is called this.
What is behavioral activation?
The three things shame needs to survive are secrecy, silence, and ___.
What is judgment?
Understanding others requires this skill: stepping into their world without losing your own.
What is empathy?
A core truth taught in the worksheet: discomfort is ___, but not ___ (two words).
What are uncomfortable but not dangerous?
A long-term distress-reducer that involves aligning behaviors with your personal values.
What is values-based action?
A common CBT strategy: “If this were a friend’s situation, what would I say?”
What is distancing or the “friend test”?
Brené Brown says this skill is essential for connecting with others while staying grounded in who you are.
What is authenticity?
Susan David calls emotions “data, not ___.”
What are directives?