Distress tolerance: cope better with stress
Mindfulness: experience the present moment (Here & Now)
Emotion regulation: recognize and observe your feelings without getting overwhelmed by it or behaving in reactive, destructive ways.
Interpersonal effectiveness: express what you want, say no, set limits, and negotiate solutions to problems-all while protecting your relationships.
Distress Tolerance
Distraction skills
(1) Temporarily stop you from thinking about your emotional pain
(2) Give you time to find an appropriate coping response ( Last only 20 -30 mins)
Do not confuse distraction with avoidance.
Distraction as constant coping skill is problematic.
Self-soothing skills
Learn to soothe yourself .
Regain your strength (refilling the gas in your car)
Teach you how to treat yourself kindly and lovingly.
The cost of self-destructive coping strategies:
Cutting, pulling hair, self mutilation: infection, scarring , shame
Taking your feeling out on other: loss of relationship , loneliness, legal consequences
Using drugs or alcohol: work, legal, relationship and finantial problems.
Isolation: depression, loneliness
Spending long time overthinking: miss good things, depression
Unsafe sex: STD, embarrassment, pregnancy
Avoidance: not getting things done
Over-eating or under-eating: overweight, anorexia
Attempting suicide: death, hospitalization, embarrassment
1- Distract Yourself from Self-Destructive Behaviors
2-Distract Yourself with Pleasurable Activities
3- Distract Yourself by Paying Attention to Someone Else
3-Distract Your Thoughts
4- Distract Yourself by Leaving
5- Distract Yourself by Counting
Негізгі бет العلاج السلوكي الجدلي | تحمُّل الإجهاد ج ١ - نادر عطالله Dr Nader Attalla
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