Distress Tolerance Box

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CepheidVox

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Distress Tolerance Box
« 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
  • Hear: headphones and an mp3 player, a musical instrument, crinkling material
  • See: nice pictures, pretty rocks or leaves
  • Taste: sour candy, chocolate, mints
  • Touch: feathers, stuffed animals, stress toys
  • Smell: lotion, incense, candles
Distractions
  • puzzles, sudoku, crosswords
  • list of TV shows and movies you like
  • colouring books, crayons, crafting materials
  • bits of nature like pinecones, rocks, leaves
  • list of activities that help
Affirmations/Reminders
  • list of your boundaries
  • your bill of rights
  • letters or quotes from people that make you feel good about yourself
  • prayers, mantras, or personal affirmations
Crisis/Emergency
  • Therapist/doctor/psych phone number/email
  • Crisis help line and 911
  • list of trustworthy people and their contact info

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Three Roses

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Re: Distress Tolerance Box
« Reply #1 on: September 22, 2017, 06:06:39 AM »
Think I'm making one tomorrow! Thanks :hug:

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Resca

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Re: Distress Tolerance Box
« Reply #2 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.

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Dee

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Re: Distress Tolerance Box
« Reply #3 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!

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songbirdrosa

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Re: Distress Tolerance Box
« Reply #4 on: November 03, 2017, 09:10:06 AM »
This is really cool, I think I'll make one too!  :)

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salto

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Re: Distress Tolerance Box
« Reply #5 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.