Dealing with Distress by Carol Vivyan

Dealing with Distress by Carol Vivyan

Dealing with Distress provides practical coping strategies for managing emotional distress, based on Dialectical Behavior Therapy (DBT). Carol Vivyan outlines techniques such as mindfulness, relaxation, and emotion regulation to help individuals navigate crises effectively. This resource is designed for anyone seeking healthier ways to cope with distressing situations, whether due to anxiety, depression, or overwhelming emotions. The guide includes worksheets and exercises to reinforce learning and promote self-awareness. Ideal for therapists, counselors, and individuals looking to improve their emotional resilience.

Key Points

  • Explains distress tolerance skills to manage emotional crises effectively.
  • Includes mindfulness techniques and relaxation exercises for stress relief.
  • Offers practical worksheets for emotion regulation and coping strategies.
  • Covers the importance of positive affirmations and self-soothing methods.
, ,
  • newtopiccyclegrowin
391
/ 42
Dealing with Distress
An introduction to healthy coping strategies
Carol Vivyan
2009
www.get.gg
www.getselfhelp.co.uk
1
www.getselfhelp.co.uk
©Carol Vivyan 2009, permission to use for therapy purposes
www.get.gg
Contents
Page
Introduction
2
Distress Tolerance
3
IMPROVE & ACCEPT (acronyms in italics)
4
Distraction & Pleasurable Activities
4-7
Relaxation
8
Safe Place Visualisation
11
Positive Affirmations
12
Mindfulness
11
Wise Mind
17
Wise Inner Advisor Visualisation
19
Colour Breathing
20
Emotion Regulation
21
Opposite Action, Opposite Emotion, PLEASE Master
22
Emotions and their associated thoughts and reactions
24
Dealing with Negative Emotions – quick reference
25
Dealing with Distress Worksheets
26
Questions to ask when you‟re distressed
28
Fact or Opinion?
29
Interpersonal Effectiveness
30
DEAR MAN & GIVE
30
FAST
31
Assertiveness
32
Communication Styles – Passive, Assertive, Aggressive
33
Handling Criticism
34
Saying No
36
Telling others what we want
37
STOPP – 5 steps to deal with distressing situations
38
The Helicopter View
39
Positive Steps to Wellbeing
40
Further copies are available to freely download from www.get.gg
www.getselfhelp.co.uk/freedownloads.htm
2
www.getselfhelp.co.uk
©Carol Vivyan 2009, permission to use for therapy purposes
www.get.gg
Introduction
This booklet is only intended as an introduction to (or reminder of) healthy coping strategies used
to help us deal with distress, using the headings from the core skills used in DBT (Dialectical
Behaviour Therapy):
When we feel upset or distressed, we normally react automatically, without thinking about the
consequences. And we can often get into the habit of using unhelpful and often self-destructive
behaviours to help us cope. These may include:
Self-harm including cutting or taking „overdoses‟
Under or over-eating
Using or relying on drugs and alcohol
Depending on physical exercise
When we use these self-destructive coping behaviours, we often then get caught up in thinking
we‟re bad for doing them, which makes us feel even worse, and may make us more likely to keep
on doing them. A vicious cycle.
In order to break that cycle, we can learn to do doings differently, including learning new healthy
coping skills which will help us feel better about ourselves and others, and learning to understand
and see our thoughts differently.
This leaflet aims to suggest introductions to alternative, healthier ways of
coping, but like with anything else in real life, it‟s not easy or a quick fix –
it has to be worked consistently hard at, and the only certainty is that it
takes a lot of practice, practice, practice!
/ 42
End of Document
391
You May Also Like

FAQs of Dealing with Distress by Carol Vivyan

What are distress tolerance skills and how are they used?
Distress tolerance skills are techniques used when individuals cannot change a distressing situation or emotion. These skills help people cope and survive during crises, allowing them to tolerate both short-term and long-term emotional pain. Examples include mindfulness of breath, radical acceptance, and distraction techniques. By employing these skills, individuals can manage their reactions and maintain a sense of control during difficult times.
How does mindfulness contribute to emotional regulation?
Mindfulness involves paying attention to the present moment without judgment, which can significantly enhance emotional regulation. By practicing mindfulness, individuals learn to observe their thoughts and feelings as temporary experiences rather than absolute truths. This perspective allows for greater emotional flexibility and reduces the intensity of distressing emotions. Techniques such as mindful breathing and body awareness help individuals stay grounded and respond to emotions more effectively.
What is the role of positive affirmations in coping with distress?
Positive affirmations are statements that help individuals cultivate a more positive self-image and counter negative thoughts. By repeating affirmations regularly, individuals can challenge unhelpful thinking patterns and reinforce their self-worth. This practice encourages a shift in mindset, promoting resilience and emotional stability. The guide provides various affirmations tailored to different emotional needs, making it a valuable tool for enhancing self-esteem and coping abilities.
What techniques are suggested for relaxation in distress management?
The guide suggests several relaxation techniques to help manage distress, including progressive muscle relaxation, guided imagery, and deep breathing exercises. These methods aim to reduce physical tension and promote a sense of calm. Regular practice of relaxation techniques can improve overall well-being, enhance focus, and reduce anxiety levels. By incorporating these techniques into daily routines, individuals can better prepare themselves to handle stressful situations.
How can distraction techniques help during moments of distress?
Distraction techniques are effective strategies for diverting attention away from distressing thoughts and emotions. The guide provides a variety of activities, such as engaging in hobbies, physical exercise, or creative pursuits, to help individuals shift their focus. By immersing themselves in enjoyable activities, individuals can reduce the intensity of their emotional pain and create a buffer against overwhelming feelings. This approach not only aids in immediate distress but also fosters long-term coping skills.

Related of Dealing with Distress by Carol Vivyan