Distress tolerance skills

This can help you distract yourself from the situations that are causing you emotional pain. Distraction skills are important because (1) they can temporarily stop you from thinking about your pain and, as a result, (2) they give you time to find an appropriate coping response. (The Dialectical Behavior Therapy Skills Workbook: Practical DBT Ex

DISTRACT YOURSELF WITH PLEASURABLE ACTIVITIES 

u can make your own  list this is just orientativ:

thanks , smile , sing, dance and than do this:

Talk to a friend on the telephone. Go out and visit a friend. Invite a friend to come to your home. Text-message or email your friends. Organize a party. Exercise. Lift weights. Do yoga, tai chi, or Pilates, or take classes to learn. Stretch your muscles. Go for a long walk in a park or someplace else that’s peaceful. Go outside and watch the clouds. Go jog. Ride your bike. Go for a swim. Go hiking.

Do something exciting, like surfing, rock climbing, skiing, skydiving, motorcycle riding, or kayaking, or go learn how to do one of these things. Go to your local playground and join a game being played or watch a game. Go play something you can do by yourself if no one else is around, like basketball, bowling, handball, miniature golf, billiards, or hitting a tennis ball against the wall. Get a massage; this can also help soothe your emotions. Get out of your house, even if you just sit outside. Go for a drive in your car or go for a ride on public transportation. Plan a trip to a place you’ve never been before. Sleep or take a nap. Eat chocolate (it’s good for you!) or eat something else you really like. Eat your favorite ice cream. Cook your favorite dish or meal. Cook a recipe that you’ve never tried before. Take a cooking class. Go out for something to eat. Go outside and play with your pet. Go borrow a friend’s dog and take it to the park. Give your pet a bath. Go outside and watch the birds and other animals. Find something funny to do, like watching a funny video on YouTube. Watch a funny movie (start collecting funny movies to watch when you’refeeling overwhelmed with pain).

 Go to the movie theater and watch whatever’s playing. Watch television. Listen to the radio. Go to a sporting event, like a baseball or football game. Play a game with a friend. Play solitaire. Play video games. Go online to chat. Visit your favorite websites

Visit crazy websites and start keeping a list of them. Create your own website. Create your own online blog. Join an Internet dating service. Sell something you don’t want on the Internet. Buy something on the Internet (within your budget). Do a puzzle with a lot of pieces. Call a crisis or suicide hotline and talk to someone. Go shopping. Go get a haircut. Go to a spa. Go to a library. Go to a bookstore and read. Go to your favorite café for coffee or tea. Visit a museum or local art gallery. Go to the mall or the park and watch other people; try to imagine what they’re thinking. Pray or meditate. Go to your church, synagogue, temple, or other place of worship. Join a group at your place of worship. Write a letter to God. Call a family member you haven’t spoken to in a long time.

Learn a new language. Sing or learn how to sing. Play a musical instrument or learn how to play one. Write a song. Listen to some upbeat, happy music (start collecting happy songs for times when you’re feeling overwhelmed). Turn on some loud music and dance in your room. Memorize lines from your favorite movie, play, or song. Make a movie or video with your smartphone. Take photographs. Join a public-speaking group and write a speech. Participate in a local theater group. Sing in a local choir. Join a club. Plant a garden.

Work outside. Knit, crochet, or sew—or learn how to. Make a scrapbook with pictures. Paint your nails. Change your hair color. Take a bubble bath or shower. Work on your car, truck, motorcycle, or bicycle. Sign up for a class that excites you at a local college, adult school, or online. Read your favorite book, magazine, paper, or poem. Read a trashy celebrity magazine. Write a letter to a friend or family member. Write things you like about yourself on a picture of your body or draw them on a photograph of yourself. Write a poem, story, movie, or play about your life or someone else’s life. Write in your journal or diary about what happened to you today.

Write a loving letter to yourself when you’re feeling good and keep it with you to read when you’re feeling upset. Make a list of ten things you’re good at or that you like about yourself when you’re feeling good, and keep it with you to read when you’re feeling upset. Draw a picture. Paint a picture with a brush or your fingers. Spend time with someone you care about, respect, or admire. Make a list of the people you admire and want to be like—it can be anyone real or fictional throughout history. Describe what you admire about these people. Write a story about the craziest, funniest, or most meaningful thing that has ever happened to you. Make a list of ten things you would like to do before you die. Make a list of ten celebrities you would like to be friends with and describe why. Make a list of ten celebrities you would like to date and describe why.

 Write a letter to someone who has made your life better and tell them why. (You don’t have to send the letter if you don’t want to.)Do something for someone else. Call your friends and ask if they need help doing something, such as a chore, grocery shopping, or housecleaning. Ask your parents, grandparents, or siblings if you can help them with something. Tell them you’re feeling bored and you’re looking for something to do. Call up someone you know and offer to take them out to lunch. Go outside and give money to the first needy person you see. If you can plan ahead for moments like these when you’re overwhelmed with pain, call your local soup kitchen, homeless shelter, or volunteer organization. Plan to participate in activities that help other people. Join a local political activities group, environmental group, or other organization, and get involved helping other people. Take your attention off yourself. Go to a local store, shopping center, bookstore, or park. Just sit and watch other people or walk around among them. Watch what they do. Observe how they dress. Listen to their conversations. Count the number of buttons they’re wearing on their shirts. Observe as many details about these other people as you can. Count the number of people with blue eyes versus the number of people with brown eyes. When your thinking returns to your own pain, refocus on the details of the people you’re watching. Think of someone you care about. Keep a picture of this person in your wallet or in your purse. This could be your husband, wife, parent, boyfriend, girlfriend, children, or friend, or it could be someone else you admire, such as Mother Teresa, Gandhi, Jesus, the Dalai Lama, and so on. It could even be a movie star, an athlete, or someone you’ve never met. Then, when you’re feeling distressed, take out the picture and imagine a healing, peaceful conversation you would have with that person if you could talk to them at that moment when you’re feeling hurt. What would they say to you that would help make you feel better? Imagine them saying those words to you.

 Create your own list of pleasurable activities.

DISTRACT YOUR THOUGHTS 

In Methaphisic it sais that the Thoughts are thin als Air because they are made of Klouds like stuff and if you watch the sky u get peace in mind!!!

The human brain is a wonderful thought-producing machine. It turns out millions of thoughts every day. Most of the time, this makes our lives much easier. But unfortunately, we can’t fully control what our brain thinks about. Here’s an example. Imagine a picture of your favorite cartoon character, such as Bugs Bunny, Snoopy, Superman, or whoever. Close your eyes and see the character in vivid detail in your mind’s eye. Remember exactly what it looks like. Think about the character for about fifteen seconds. Got it? Now, for the next thirty seconds do your best not to think about the character. Try to block the character from your thoughts. But be honest with yourself and notice how often the character pops into your thoughts. It’s impossible not to think about the character. In fact, the harder you try not to think about it, the more power you give to the image and the more your brain keeps bringing it into your thoughts. It’s almost as if the harder you try to forget something, the harder your brain tries to remember it. This is why forcing yourself to forget about something that happened to you is impossible. It’s also why you can’t simply force yourself to get rid of emotions that you don’t want. So, instead of trying to force yourself to forget a memory or thought, try to distract your thoughts with other memories or creative images.