Tolerating Distress
Life can bring with it challenges and moments of joy or happiness. When we are experiencing distress, our automatic reaction is to find a resolution which can lead to feelings of overwhelm or anxiety especially when a situation is outside of our control. When distressing situations do not have an immediate solution, we may need to sit in the discomfort of the painful feeling until it passes. The following tool has been adopted from Dialectical Behavior Therapy (DBT) and can help in managing distress to make it feel easier to tolerate:
Imagine being able to overcome the problem and the resulting feelings of satisfaction as well as accomplishment. You can also create and anchor yourself to the image of a peaceful relaxing place away from your worries.
Create meaning from this experience and reflecting on how this experience can be useful for your personal/emotional development.
Open yourself up to utilize prayer in any form or spiritual practice that is comfortable and value affirming to give you strength to accept and tolerate the distressing situation.
Due to the tension that develops in the body as a result of the distress, engaging in relaxation activities of your choice such as yoga can promote peacefulness and help ground us.
Engage in an activity with the intention of giving it your complete focus and attention so that it serves as a tool to reduce emotional overwhelm.
Take a short break or vacation from your worries to step back from the ‘eye of the storm’ and promote a new perspective. This break can involve going on a walk, meeting with a friend, or reading a book.
Practice being your own cheerleader by repeating supporting and validating phrases or words such as “I got this!”. Ensure that the phrase or words feel authentic and true to you.