Page 53 - EAP Manual

Distress Tolerance DISTRACT
Distraction Skills help me focus attention away from frustration, fear, and sadness and concentrate on something else.
Distraction skills are NOT:
 used out of habit
 to be used forever
 to be used to avoid distress
Distraction skills must be:
 used with awareness & concentration  temporary
Activities (AC)—Do something to keep the body & mind busy & involved
Draw or doodle Go for a walk Call a friend
Listen to music Watch a movie
Play a computer Play with your pet game
Bake cookies
Rearrange your bedroom Paint your nails
Contributing (CON)—Do something for someone else
Be careful of:
 taking on another person’s distress
 over-focusing on another person so much that I forget about my wants/needs
Send a homemade Thank You card Babysit
Do a household chore
Cook supper for the family
Help a sibling with Call a grandparent homework
Volunteer
Comparisons (COM)—See that others also experience difficult situations and feelings
Comparing:
 puts the situation in perspective
 helps me feel less alone
 focuses on what is going well
Look at where I am today vs. where I have been
Pay attention to others that are less fortunate
Watch reality TV
Notice how many people did worse on an assignment
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