Distress Tolerance Activities
Review this list of activities which often help people manage distressing situations. There are
seven different categories of activities from which to choose. Keep this list close at hand so
you can more easily respond with intention rather than reacting with old habits or unconscious
patterns.
BODY-MOVING ACTIVITIES
These activities encourage you to move
your body to increase circulation, distract
you from your worries, & burn off energy.
They are most effective when you feel
either agitated or lethargic.
• Bike ride
• Chop wood
• Clean
• Climb stairs
• Dance
• Garden
• Go for a run
• Hit or throw a ball
• Kick something
• Play a sport
• Stretch your body
• Walk or hike
• Work out/Exercise
• Wrestle
• Yoga, Tai Chi, or Qigong
• ________________________
• ________________________
SOCIALIZING ACTIVITIES
These activities engage you with others.
They help you see that you are not alone.
• Ask for support
• Be with people you admire
• Call a friend or family member
• Give something to someone
• Go to a religious service
• Go to a support group
• Go to an event
• Help someone in need
• Listen to another’s perspective
• Make eye contact and smile at others
• Random act of kindness
• Reconnect with an old friend
• Spend time with positive and uplifting
people
• Visit family or a friend
• Volunteer
• Write, text, or email
• ________________________
• ________________________
Distress Tolerance, Page 1 of 2 ©Elsbeth Martindale, Psy.D., 2007
IN-THE-MOMENT ACTIVITIES SENSATION-FOCUSED
These activities bring your focus to ACTIVITIES
making things better, as best you can, in These activities shift your attention to your
the moment. Some activities are easy to do senses. They stimulate sensory awareness
without any preparation, some set you up and can be used as a distraction. Most are
for pleasurable experiences in the future, pleasurable but some are not. Never do
and others require that you prepare a anything harmful to your body.
space to make your situation different. • Burn incense
• Affirm yourself • Buy or pick flowers
• Be gentle with yourself • Cup of tea or coffee
• Compare • Cold washcloth
• Distract yourself with entertainment • Crumble herbs
• Emulate someone you admire • Eat something tasty
• Imagine a wall • File your nails
• Make a massage appointment • Five senses stimulation
• Make therapy appointment • Go out to eat
• Make a reservation • Go somewhere new
• Observe without judgment • Hold an ice cube
• Packaging - box up a thought & set it • Hot bath or shower
aside • Lay on a heating pad
• Practice acceptance • Light a candle
• Practice gratitude • Listen to a story
• Practice relinquishment • Listen to music
• Pray • Listen to nature
• Read uplifting material • Paint your nails
• Recall a past pleasant moment • Pamper yourself
• Repeat a mantra • Physical sensations in the moment
• Reward yourself • Put on lotion
• Root your feet • Put on scented oils or perfume
• Schedule a retreat or vacation • Seek beauty
• Shout “stop” • Sex
• Sing or hum a joyous tune • Snap a rubber band
• Speak up • Splash cold water on your face
• Visualize a screen or shield • Suck on hard candy
• Wear your favorite color • Warm your hands, cup over eyes,
• ________________________ breathe
• ________________________ • ________________________
• ________________________
 RELAXING ACTIVITIES EMOTIONAL-EXPRESSION THOUGHT-CHALLENGE
These are activities that relax and calm your ACTIVITIES ACTIVITIES
body. These activities get you in touch with your These activities take your mind to a task
• Breathe deeply feelings and help you express them. Some that requires thought or sharp focus. These
• Create art activities require words but many are actions help you steer your mind away from
• Create silence designed just to allow you to feel or see the things that are troubling by giving you a
• Exercise hard extent of your distress. problem to solve or question to ponder.
• Fire in fireplace • Assert feelings and needs • Color name
• Go for a drive • Bite something • Count backwards by 3’s from 100
• Go to bed early • Break plates • Count things
• Hobby or craft • Cry • Count to 10 slowly
• Listen to a guided • Empty-chair technique • Creative writing
relaxation • Grunt, stomp, shout • Examine pros and cons
• Massage • Identify feelings and needs • Focus on what you like, not on what’s
• Nap • Journal or doodle wrong
• Play a game • Look for meaning & purpose in the • Identify your thoughts
• Play with an animal struggle • Mindfulness
• Play with clothes • Pound a pillow • Name favorites
• Progressive relaxation from • Rip something • Opportunity to learn
toes to head • Scream while driving • Plan a joyous event
• Rock in a rocking chair • Squeeze a rubber ball • Play a musical instrument
• Sauna • Stir opposite emotions • Read
• Sit in the dark • Talk in a loving way • Recite Serenity Prayer
• Sit in the sun • Vesuvius release • Sing something complex
• Take a break from problem-solving • Visualize a drain • View long-term goals
• Visualize a mini-vacation • Write a letter expressing yourself • Visualize your success
• Visualize a peaceful place • ________________________ • Work
• Visualize a secret room • ________________________ • Work a puzzle
• ________________________ • ________________________
• ________________________ • ________________________

DISTRESS TOLERANCE CARD SET

You can find a set of the Distress Tolerance Cards at:

http://elsbethmartindale.com/product/distress-tolerance-cards/

The cards provide a detailed description of each strategy. You might find it helpful to have your clients sort
the cards into piles of what works, what might work, and what does not work for them in managing distressful
situations. Then, by marking this handout with your clients’ preferred distress-managing strategies, you’ll be
able to offer them a roadmap for being proactive in calming themselves and responding mindfully to their
next distressful situation.

Distress Tolerance, Page 2 of 2 ©Elsbeth Martindale, Psy.D., 2007