Topic Tuesday // Distress Tolerance // Tues 17 July, 7pm AEDT

What do you think would help you with naming those emotions @adlaide77 without getting too hooked in to the thoughts surrounding the feeling?

It's hard to re-write those automatic reactions to things @BlueBay as our minds get so used to responding to distress with thoughts that we can't cope. You've done really well to notice that thought process. Sounds like the next step is to think about what strategies you might be able to use to help you to respond differently.

That skill if being present and trying to productively problem solve at a time that works for you sounds great @Sue1

Emotions can certainly snowball in that way @Swisschoc1 When you notice that happening, what do you think you would need to help you with riding the wave of that emotion?

DBT teaches a whole lot of great skills that help with managing distress @Snowie Sounds like a great next step.

Understanding distress intolerance: The struggle switch

"Has there been a time when changing how you view emotions has helped you manage distress?

I mentioned before I used to be very reactive to percieved criticism, I do reframe that now and rarely go full-monty before I catch myself when someone says "I like it but wouldn;t it be better in blue" I think to myself a) would it be better in blue? or b) they like blue. rather than "!!!!what's wrong with MY choice of RED?!!!"

"How might you be able to re-frame unpleasant emotions to help you to ‘ride the wave’ of distress?"

Great question @Former-Member! will think about that/apply it, once I identify what the emotions are (sit with them) and what my thinking is that generates the emotions.

I've had to learn to check in with my body alot. I've learnt to breathe - slowly, deeply, consciously. I've slso taught myself to STOP! That's a new one, but it slows me right down and I have to check in with my body. I can focud this way.

Distress tolerance is probably the hardest module to do in DBT @Snowie but also the one that is most useful to know - I found the whole module difficult to take in but that was more about where I was at when I did it - now I would probably be more open to the straetgies and techniques adopted in that module.

I've heard of that before. Trick your brain into thinking it is excited instead of anxious. Because the physical symptoms feel the same. It's very hard to do though.

Our lizard brain certianly has a way of taking over when we're in distress @Tso84 Sometimes we need to get our thinking brain back online first before we can think clearly about how to cope. Using your breath or sensory strategies to connect with the present moment can be a good way of doing this.

I have used Radical Acceptance with my SH/SI that allows me to realise that although not ideal, for the time being it is a form of having control over shutting down feelings and as a form of coping skill.

In regard to when we name our emotions, it helps to make you aware of where you are at, and makes it easier to decrease the reaction to that emotion. For example, when I am angry and realise I am angry, is it from being invalidated, unheard, etc. When I can name the emotion, and where it comes from, then I act from a place of authenticity rather than reacting. So if someone has invalidated me, I can act by being assertive and saying to that person, usually in a much calmer manner, I don't appreciate the way you are treating me....