Page 54 - EAP Manual

Distress Tolerance DISTRACT
Emotions (E)—Do something that creates a new & different feeling
Watch funny Listen to loud, upbeat Read funny memes Watch a comedy
YouTube videos music online
Push Away (PAW)—Take a brief Time-out to physically &/or mentally step away from distress Push Away is NOT:
 the 1st skill I use when coping
 to be used forever I have to:
 try other skills to cope at first
 return to the situation after I have calmed down
Walk away & go to Imagine a wall inside Say “This is not a
the bedroom my mind/head right now problem.”
Turn off the cell phone
Thoughts (T)—Think about something else to avoid thinking about the distress
TRY it:
DON’T THINK ABOUT A PINK ELEPHANT!...What happened?
The way to not think about a pink elephant is to think about a purple giraffe instead.
Play Sudoku Do homework Read a magazine
Sensations (SE)—Energize, refresh, & jolt the senses
Distract with Sensations is NOT:
 self- soothing or calming (these skills come next!)
Hold an ice cube Bite into a hot pepper Suck on a lemon wedge
Take a hot Squeeze a ball Drink ice water shower/bath
List foods that start with the letter C
List 10 new details in this room
Plan what I would do if I won the lottery
Count how many blue things I see
Name an animal for every letter in the alphabet
Listen to loud music
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