Distress tolerance: cope better with stress
Mindfulness: experience the present moment (Here & Now)
Emotion regulation: recognize and observe your feelings without getting overwhelmed by it or behaving in reactive, destructive ways.
Interpersonal effectiveness: express what you want, say no, set limits, and negotiate solutions to problems—all while protecting your relationships.

Distress Tolerance
Distraction skills
(1) Temporarily stop you from thinking about your emotional pain
(2) Give you time to find an appropriate coping response ( Last only 20 -30 mins)
Do not confuse distraction with avoidance.
Distraction as constant coping skill is problematic.

Self-­soothing skills
Learn to soothe yourself .
Regain your strength (refilling the gas in your car)
Teach you how to treat yourself kindly and lovingly.

The cost of self-destructive coping strategies:
Cutting, pulling hair, self mutilation: infection, scarring , shame
Taking your feeling out on other: loss of relationship , loneliness, legal consequences
Using drugs or alcohol: work, legal, relationship and finantial problems.
Isolation: depression, loneliness
Spending long time overthinking: miss good things, depression
Unsafe sex: STD, embarrassment, pregnancy
Avoidance: not getting things done
Over-eating or under-eating: overweight, anorexia
Attempting suicide: death, hospitalization, embarrassment


1- Distract Yourself from Self-Destructive Behaviors
2-Distract Yourself with Pleasurable Activities
3- Distract Yourself by Paying Attention to Someone Else
3-Distract Your Thoughts
4- Distract Yourself by Leaving
5- Distract Yourself by Counting