How to Create a Distress Tolerance Coping Kit
In today's world, managing stress and navigating emotional turmoil can often feel like an uphill battle. You're not alone, this moment in time is a lot! Dialectical Behavior Therapy (DBT) distress tolerance skills offer effective techniques to help you cope with intense emotions and challenging situations. At the heart of DBT lies the concept of building resilience through practical tools that empower individuals to withstand emotional crises effectively and not make things worse. One tool gaining popularity is a distress tolerance kit.
A distress tolerance kit is a collection of carefully chosen items that you can assemble to have at the ready to help you cope with intense emotions, stress, or crisis situations. Consider it your first aid kit for extreme emotions. These kits typically include comforting and grounding items such as sensory objects (like stress balls or fuzzy socks), soothing items (such as tea or essential oils), distractions (like puzzles or books), and reminders of coping strategies (such as a DBT skills list, affirmations, or relaxation techniques).
The purpose of a distress tolerance kit is to provide immediate comfort and support during moments of distress to help bring intense emotions down to more manageable levels helping you make more effective choices, decrease the chances of impulsivity or reactivity, and regain a sense of calm. Given that in moments of crisis or distress we aren’t exactly thinking clearly, a distress tolerance kit helps take the “thinking” out of being skillful by having everything accessible and all set to go for when you need it.
How to Make a Distress Tolerance Kit
Creating a DBT distress tolerance kit can be a personalized and empowering process. Here’s a step-by-step guide to help you assemble your very own kit:
Step 1: Understand Your Needs
Before assembling your distress tolerance kit, take some time to reflect on the situations or emotions that typically trigger distress for you. Consider what kinds of items or activities might help you feel grounded, calm, or distracted during these times. Understanding your needs will guide you in selecting the right items for your kit.
Step 2: Choose a Container
Select a container or bag to hold your distress tolerance kit. It can be a small pouch, a box, or any container that is portable and easily accessible. Consider something durable and easy to carry so you can have it with you wherever you go.
Step 3: Gather Comforting Items
Include items that provide comfort and soothing sensations. Some ideas include:
Sensory objects: Such as a stress ball, fidget spinner, weighted blanket, or worry stone.
Aromatherapy: Essential oils, mints, candles, or a small bottle of lotion with a comforting smell.
Tea: Chamomile, lavender, and valerian herbal teas are known for their calming effects but chose what is most calming and grounding for you. I personally love a chai!
Comforting snacks: Like chocolate, candies, nuts, or a favorite treat.
Step 4: Include Distractions
Add items that can temporarily distract your mind from distressing thoughts or situations. These might include:
Puzzles or games: Sudoku book, crossword puzzles, or a deck of cards.
Books or magazines: Something light or uplifting to read.
Coloring materials: Adult coloring books and colored pencils or markers.
Step 5: Incorporate Grounding Tools
Include tools that can help you feel grounded and connected to the present moment. Suggestions include:
Mindfulness aids: Such as a small mindfulness bell or a guided meditation app on your phone.
Breathing exercises: Print out a guide or reminder of calming breathing techniques. Box breathing, paced breathing, or 4-7-8 breathing are useful methods.
Affirmations: Include affirmation cards or write down positive affirmations or quotes that resonate with you.
Step 6: Personalize with Reminders and Supports
Add personal touches that remind you of coping strategies or sources of support:
Notes to self: Write down reminders of your coping skills, a letter from your wise mind, or comforting messages.
Photos: Carry pictures of loved ones, animals, or places that bring you peace. Touching cards, letters, or other sentimental items can also be used.
Contact information: Have a list of supportive friends, family members, or crisis hotlines.
Step 7: Prepare for Various Environments
Consider where you might need your distress tolerance kit and tailor it accordingly:
Work: Include items that are discreet and suitable for a professional environment.
Home: Add larger or more personal items that you may not carry with you daily.
Travel: Ensure your kit is portable and complies with travel restrictions if needed.
Step 8: Review and Update Regularly
Periodically review your distress tolerance kit to ensure it still meets your needs. Update and curate your items as necessary based on changes in your life or feedback from your experiences using your kit.
Step 9: Practice Using Your Kit
Familiarize yourself with the items in your distress tolerance kit before you need to use it in a crisis. Practice using mindfulness techniques, distractions, or other tools so that you feel comfortable and confident in their effectiveness.
Step 10: Keep It Accessible
Store your distress tolerance kit in a place where you can easily access it when needed. Consider keeping a smaller version in your bag or desk at work, and a more comprehensive one at home.
For some more ideas or inspo Pinterest has tons of ideas!
Creating and using your DBT distress tolerance kit is like having a trusty sidekick in your back pocket for those moments when life throws a curveball. It's about empowering yourself with tools that cater to your comfort and peace of mind—whether it's a favorite scented candle, a journal for jotting down thoughts, or a playlist that instantly lifts your spirits. Embrace the process of putting together your kit as a fun and loving act of self-care. Remember, it's not just about preparing for tough times; it's about arming yourself with positivity and resilience in an effective and personalized way. So, gather your favorite goodies, customize your kit with a touch of your unique flair, and let it be your ally in navigating life's ups and downs with grace and skillfulness. You've got this!
Learn Distress Tolerance Skills through DBT Therapy in New York, NY and Miami, FL Today!
If you're struggling with anxiety, binge eating, codependency, or other challenges, learning distress tolerance skills can be a crucial step for recovery and improving your wellbeing. At Bianca VonBank Therapy, I offer compassionate support and evidence-based therapy to help you develop these essential DBT skills. My goal is to empower you to manage intense emotions and urges in a healthy way. Your path to healing and recovery starts with Dialectical Behavioral Therapy in New York, NY. Take the first step towards a happier and healthier life by following the steps below:
Reach out to schedule a free consultation.
Speak with an experienced DBT therapist.
Learn distress tolerance skills to help you effectively navigate life’s challenges today!
Other Therapy Services Offered at Bianca VonBank Therapy in NYC and Miami
At Bianca VonBank Therapy, I provide a variety of services tailored to support your mental health and well-being. In addition to offering Binge Eating Disorder Treatment in New York, NY, I specialize in providing therapy for a number of concerns. This includes Therapy for Women, Millenials, and Anxiety Treatment. In therapy, I address common issues such as body image concerns, burnout, perfectionism, and relationship issues. My approach is grounded in evidence-based practices. These practices include Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT). Whether you're seeking help for a specific issue or aiming to enhance your overall mental wellness, I am committed to delivering personalized and effective care to facilitate your growth. Reach out today to discover more and embark on your journey toward a life filled with fulfillment and tranquility.