Distress Tolerance Box

[CepheidVox]

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

[Three Roses]

Think I'm making one tomorrow! Thanks

[Resca]

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.

[Dee]

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!

[songbirdrosa]

This is really cool, I think I'll make one too! 

[salto]

Thanks! This is one of those incredibly useful posts! Nothing really new, but when you really need it, you can't remember it.