Page 67 - EAP Manual

Distress Tolerance TURN THE MIND
Turning the Mind (TTM)—Try to accept “what is” SUFFERING 22 miles
ACCEPTANCE 3 miles
I can choose to move toward Acceptance by changing my thoughts.
Here is an example of what it looks like to go down the path toward Suffering:
Situation
On Monday, my Spanish teacher announces that there is a test on Friday.
Thoughts
“That’s so unfair, she can’t do this!”
“I’m not going to try studying; I know I’ll fail.”
Feelings Panicked
Angry Hopeless
End-Game
Do not study Fail the test
Worry about Spanish grade for rest of the semester
Now, here is an example of what it might look like if I moved toward Acceptance:
Situation Same
Thoughts “Well, I can’t change when we have tests.”
“I’ll do my best to study a little every day.”
Emotions Overwhelmed
Frustrated Hopeful
Outcome Study
Pass the test
Focus on next assignment
Relief
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