Using the "Distress Tolerance" Skill
ACCEPTS
A: Activities
Just throw yourself into activities that you enjoy/enjoyed. You can't do activities that you do mindlessly like washing dishes. You need a distracting activity; one that will just fill up your entire mind.
Examples: Reading, writting, exercise, hobbies, cleaning, singing to music, dancing, etc...
C: Contributing
This is where you focus your mind and energy on someone or something else to distract you from your pain and/or suffering. Something you can contribute to and somehow make better.
Examples: Volunteer work, do something nice for someone else like surprising them
C: Comparison
Try to compare your current situation or crisis to a situation that's worse than it is right now. The idea is to try to feel better by comparing yourself to a time when you could feel worse
E: Emotions
The idea is to distract someone from a bad emotion by figuring out how to create another, more positive emotion. A great way is to listen to music. If you feel energetic, then put on that kind of music. Reading a book is another great way.
P: Pushing Away
This is for when you just can't cope with what's going on. A good way to start is to make a list of the main problems that is on your mind at that point in time. Next, you start at the top and ask, "Can I do anything about it right now?" and "Is now the right time to be dealing with it?"
T: Thoughts
Distract yourself by focusing your mind on different thoughts. Count to 10, name things that are around you, focus on your breathing
S: Sensations
This is helpful when you are in extreme emotional pain or you're overwhelmed with an urge to do something not in your best interest or you have physical pain. Try a hot breath or a cold shoulder. Distract your emotional mind with a physical, non-destructive sensation that doesn't harm you or others
ACCEPTS
A: Activities
Just throw yourself into activities that you enjoy/enjoyed. You can't do activities that you do mindlessly like washing dishes. You need a distracting activity; one that will just fill up your entire mind.
Examples: Reading, writting, exercise, hobbies, cleaning, singing to music, dancing, etc...
C: Contributing
This is where you focus your mind and energy on someone or something else to distract you from your pain and/or suffering. Something you can contribute to and somehow make better.
Examples: Volunteer work, do something nice for someone else like surprising them
C: Comparison
Try to compare your current situation or crisis to a situation that's worse than it is right now. The idea is to try to feel better by comparing yourself to a time when you could feel worse
E: Emotions
The idea is to distract someone from a bad emotion by figuring out how to create another, more positive emotion. A great way is to listen to music. If you feel energetic, then put on that kind of music. Reading a book is another great way.
P: Pushing Away
This is for when you just can't cope with what's going on. A good way to start is to make a list of the main problems that is on your mind at that point in time. Next, you start at the top and ask, "Can I do anything about it right now?" and "Is now the right time to be dealing with it?"
T: Thoughts
Distract yourself by focusing your mind on different thoughts. Count to 10, name things that are around you, focus on your breathing
S: Sensations
This is helpful when you are in extreme emotional pain or you're overwhelmed with an urge to do something not in your best interest or you have physical pain. Try a hot breath or a cold shoulder. Distract your emotional mind with a physical, non-destructive sensation that doesn't harm you or others