Embedded Files
GETTING THROUGH DIFFICULT MOMENTS
GETTING THROUGH DIFFICULT MOMENTS
Some problems cannot be fixed immediately.
The goal in a difficult moment may simply be to get through it without making things worse.
ONE MOMENT AT A TIME.
ONE MOMENT AT A TIME.
WHEN CAN IT HELP?
WHEN CAN IT HELP?
🌊 Everything feels overwhelming
😢 I am extremely upset
🔥 I have a strong urge to react
⏳ The problem cannot be solved right now
🧭 I need time before deciding what to do
PAUSE FIRST.
PAUSE FIRST.
CHOOSE WHAT HELPS NEXT.
CHOOSE WHAT HELPS NEXT.
LEARN DISTRESS TOLERANCE
LEARN DISTRESS TOLERANCE
1 — PAUSE
1 — PAUSE
Don't act immediately.
2 — GET SAFE
2 — GET SAFE
Move away from unnecessary conflict or stimulation when possible.
3 — CALM
3 — CALM
Breathe. Ground yourself. Use a coping skill.
4 — CHOOSE ONE NEXT STEP
4 — CHOOSE ONE NEXT STEP
You don't have to solve everything.
PAUSE → NOTICE → CHOOSE
PAUSE → NOTICE → CHOOSE
TRY IT
TRY IT
Think about a difficult moment
Think about a difficult moment
🌊 WHAT FEELS HARD RIGHT NOW?
🌊 WHAT FEELS HARD RIGHT NOW?
🧰 WHAT COULD HELP ME GET THROUGH THIS MOMENT?
🧰 WHAT COULD HELP ME GET THROUGH THIS MOMENT?
👣 WHAT IS ONE HELPFUL NEXT STEP?
👣 WHAT IS ONE HELPFUL NEXT STEP?
I DON'T HAVE TO SOLVE EVERYTHING RIGHT NOW.
I DON'T HAVE TO SOLVE EVERYTHING RIGHT NOW.
WATCH-- Optional Video
WATCH-- Optional Video
Want to review this skill again?
After watching “What is one coping skill I could try?”
After watching “What is one coping skill I could try?”
TAKE IT WITH YOU
TAKE IT WITH YOU
MY RECOVERY CHECK
MY RECOVERY CHECK
□ I understand Distress tolerance
□ I practiced Distress tolerance
□ I can name one situation where Distress tolerance might help me.
REMEMBER
REMEMBER
PAUSE → NOTICE → CHOOSE
PAUSE → NOTICE → CHOOSE
Educational Resource: These materials support recovery-skills education and practice. They do not replace individualized treatment, professional medical advice, crisis evaluation, or guidance from your treatment team.
Page updated
Google Sites
Report abuse