Distress Tolerance
Have you ever come across the term "distress tolerance"? Did it resonate with you, or did it seem unfamiliar? Distress tolerance is a universal trait that everyone possesses, regardless of its level. It refers to an individual's capacity to manage real or perceived emotional distress effectively. Essentially, it's the ability to navigate through emotional challenges without making them even more difficult or harmful.
If you find yourself having low distress tolerance, you may discover that you easily get overwhelmed by stressful circumstances and may resort to unhealthy or destructive coping mechanisms to deal with these intense emotions. However, it's important to understand that having low distress tolerance doesn't mean you're stuck with it forever; you can enhance and strengthen this ability with some effort. It's also worth noting that everyone experiences stress at various points in life, ranging from minor irritations to deeply traumatic events. The severity of the situations you've encountered does not directly correlate with your distress tolerance.
So, if you identify with having low distress tolerance, what can you do to improve it?
Distraction: Begin by employing various distraction techniques that help divert your focus from distressing emotions. Creating a list of these distractions can be helpful so that you don't need to come up with ideas on the spot during a crisis. Instead, you can refer to your list and work through the distractions until you feel better.
Improve the Moment: Shift your mindset to make the stressful situation more bearable (not necessarily to make it disappear entirely). You can try visualization exercises, search for positive aspects in the situation, or take a mental break to engage in something enjoyable.
Pros and Cons: Analyze the potential advantages and disadvantages of either tolerating the distress or succumbing to it. This can help you think through the short and long-term consequences of your actions, empowering you to make informed choices.
Radical Acceptance: Embrace the concept of radical acceptance, which entails focusing on things beyond your control or things that cannot be changed. It involves accepting circumstances as they are and letting go of feelings like anger, regret, or bitterness. It helps you move away from black-and-white thinking towards a more balanced perspective. A useful mantra is, "It is what it is, I don't have to agree with it, but I do have to accept it."
Self-Soothing: Discover healthy ways to comfort yourself and manage challenging moments in the present. Engage all your senses to help calm yourself effectively.
Dialectical Behavioral Therapy (DBT): Consider the use of dialectical behavioral therapy (DBT), a therapeutic approach that focuses on distress tolerance among other components. DBT provides specific skills and techniques designed to enhance distress tolerance, along with mindfulness, emotional regulation, and interpersonal effectiveness.
Regardless of your current distress tolerance level, practicing these skills can aid you in continually improving your ability to navigate difficult situations effectively.
As always, if you have any questions or comments, feel free to reach out!
