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Module 3: Distress Tolerance

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by

Shelley Danser

on 20 May 2013

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Transcript of Module 3: Distress Tolerance

Pain is inevitable. Suffering is optional. (Zen Aphorism) Distress Tolerance Pain is inevitable. What do we do with pain? Self- Soothing Skills: 5 Senses Everyone has to endure some amount of pain and distress in life, but always trying to avoid pain leads to more problems than it solves. Self-Soothing is comforting, nurturing, and being kind and gentle to yourself. Examples of Self-Soothing Skills with the 5 Senses: What are some examples of pain and distress from your experience?

When has avoiding caused more problems? Some people believe that they don not deserve soothing kindness and gentleness; they may feel guilty or ashamed when they self-soothe. Examples? Others believe that they should get soothing from others and when they don't, it makes them angry. Examples? Is it possible to self-soothe too much? with vision: sunset/sunrise, photography, art with hearing: music, crickets, water, storm, ocean with smell: candles, incense, clean laundry, food with taste: gum, mints, cookies IMPROVE I--Imagery: "At the end of the day, we can endure much more than we think we can." -Frida Kahlo with touch: chap stick, warm tea, your favorite soft sweater Imagery can be used to distract, soothe, and increase courage and confidence. In this sense, you can create a situation different from the actual one, it is like leaving the situation. Just make sure the place you go is a safe and secure one. M--Meaning *people need to find or create meaning in their lives to survive terrible suffering* *find meaning or value in the distress; focus on the positive aspects of life* IMPROVE Life can be unfair at times for reasons that no one can understand. People do not have to assume that there is a purpose to their suffering, although some who are religious or spiritual may see it this way. Those who do not believe in a higher purpose can still create meaning or purpose, however. IMPROVE P--Prayer Reach out for support, faith, trust, possibly a higher power, get in touch with wise mind.
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