Saturday, March 8, 2014

30 Coping Skills

Right now in DBT (dialectical behavioral therapy) we are focusing on, "distress tolerance". Two of my favorite skills from this section are distraction and self-sooth using the senses (when I have a chance I will post a photo of my self-sooth kit). For now, I thought I would put 30 of my favorite distress tolerance coping skills. Maybe someone reading this will get ideas, or if you want to comment your favorites and possibly give me ideas, that would be great! Note: these are in no sort of order.
  1. Hula-hooping
  2. Dancing
  3. Coloring
  4. Painting my nails
  5. Using lotion
  6. Taking a hot shower
  7. Cleaning
  8. Reading
  9. Writing
  10. Painting/drawing
  11. Taking a drive
  12. Going on Pinterest
  13. Calling a friend
  14. Drinking mint tea or other hot beverage
  15. Listening to NPR
  16. Taking a nap
  17. Going for a photography walk
  18. Going to a book store or coffee shop
  19. Listening to
  20. Listening to certain songs
  21. Watching funny youtube videos
  22. Sex (yes, this is actually listed on the DBT big list of pleasurable activities)
  23. Going to the gym
  24. Blogging
  25. Trying on dresses at the mall/stores
  26. Fro-yo
  27. Scented candles or incense
  28. Taking online quizzes
  29. Watching episodes of shows I follow
  30. Writing down my thoughts then burning them

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