My Community

Treatment, Self-Help & Recovery => Self-Help & Recovery => Ideas/Tools for Recovery => Topic started by: CepheidVox on September 22, 2017, 05:41:42 AM

Title: Distress Tolerance Box
Post by: CepheidVox on September 22, 2017, 05:41:42 AM
In DBT I learned how to make a distress tolerance box and it really helps me. Sometimes when I have a bad episode I forget what helps me feel better or even that I can feel better. The box has things that help or things that remind me what helps. Here are some examples:
Sensations
Distractions
Affirmations/Reminders
Crisis/Emergency
Title: Re: Distress Tolerance Box
Post by: Three Roses on September 22, 2017, 06:06:39 AM
Think I'm making one tomorrow! Thanks :hug:
Title: Re: Distress Tolerance Box
Post by: Resca on October 31, 2017, 06:13:58 PM
Thank you so much for sharing this idea!! I've been in a bit of slump lately - multiple episodes a day sometimes, general depression - and I've been struggling to remember what makes me happy. This box sounds like a great way for Feeling-Good Me to help Slump Me get back on track.
Title: Re: Distress Tolerance Box
Post by: Dee on October 31, 2017, 09:46:46 PM

Nice, I sort of do something similar.  I have a laminated 5x7 card that lists these things.  I agree, it's hard to remember what you need when you need it the most!
Title: Re: Distress Tolerance Box
Post by: songbirdrosa on November 03, 2017, 09:10:06 AM
This is really cool, I think I'll make one too!  :)
Title: Re: Distress Tolerance Box
Post by: salto on December 22, 2018, 06:17:32 PM
Thanks! This is one of those incredibly useful posts! Nothing really new, but when you really need it, you can't remember it.