Introduction
Distress tolerance refers to an individual's ability to manage emotions, or distress, in a healthy way that prevents one from feeling overwhelmed. It is a skillset taught in dialectical behavior therapy (DBT), an evidence-based model of therapy. DBT is based on cognitive behavioral therapy (CBT). A distress tolerance kit can be used to make items more accessible to yourself in moments of distress. This involves exploring what has been helpful to you in the past as well as what you are open to trying out when they don't prove successful. The following slides outline items you may want to include in your distress tolerance kit.
Responding to Your Emotions
When we're overwhelmed, we may cry. This makes tissues and facial wipes the obvious first items to go into your kit. Other items you may want to include to respond to your physical needs after experiencing significant emotions include:
Self-care items like a face mask or body lotion
Heating pad
Lip balm
First aid kit
Water bottle
Fidgets
This kit can include whatever works for you, which may call for various types of fidgets to fulfill your sense of touch. Some common ones that you may be interested in trying out include fidget rings, fidget cubes, fidget spinners, or pop it's. Other tactile sensory items may include a stress ball or a stuffed animal.
The Other Senses
If you know anything about grounding techniques, you have likely been told about the rule of 5 senses. This involves connecting with each of your senses as a coping tool. Aside from touch, you have 4 other senses you can also focus on:
Visual - photo album, colouring book, snow globe
Auditory – headphones
Taste - mints, lollipops, chocolates
Smell - lotion or mist
Alternative Rebellion
Alternative rebellion is another DBT skill that helps you feel rebellious without being self-destructive and causing long-lasting harm. It is about finding a way that allows you to rebel in a safe way without suppressing or judging this need. Therefore, alternative rebellion involves doing something that maybe you aren't supposed to do, but doesn't hurt anyone. For example:
Hair dye
Kool aid powder (you are supposed to mix with water, but can instead be used for the shocking sour taste)
Colourful markers
Letters to Self
Despite learning various coping strategies, during times of crisis, it's easy to forget what we've been practicing. Writing a letter or plan for yourself for these times may be helpful in reminding you what has worked in the past or people to talk to when they don't. This includes:
Letters to self with affirmations
Reminders to self on what to do
For example, you may want to include a reminder to focus on your breathing or other coping strategies, or to tend to your physical needs, like staying hydrated
Letters from loved ones and/or list of who to contact if you need them
Misc
Other items that may be helpful to include are a notebook and pens for journaling. This may help you better understand what you are feeling and thus how to appropriately respond to your needs.
Some people like to keep something like a crossword puzzle in their kit to help them tap back into their rational mind. Other tools to help achieve this may not be physical items, but an app that provides puzzles to be solved for example.
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