Distress Tolerance Menu
- Rae Sabine
- 12 minutes ago
- 2 min read
DISTRESS TOLERANCE
FOCUS
Focus on something with fine detail, like wood grain, a textured artwork, or leaf veins. Slowly zoom your attention in and notice the smallest details you can see. Drawing what you observe can help you stay present and notice more.
ENERGY RELEASE
Let your energy move through you by scribbling hard with crayons or pastels, tearing up old drawings, stomping to music, slapping paint on cardboard, twisting pipe cleaners into knots, or dancing until something shifts.
SEEK COMFORT
Find comfort by drawing or collaging a safe place you imagine. Write a few lines or a poem about what you find comforting. Share your feelings with someone who understands. Cuddle a plush toy while listening to music that matches your mood.
ORGANISE
Organise and sort objects. You might arrange buttons, beads or collage pieces into patterns, tidy up your art supplies, or clear out materials you no longer use.
Consider donating or repurposing what you don’t need.
DISTRACT
Give your brain something to sink into. Make detailed art, try a tricky puzzle, or get absorbed in a fast-paced game. You could also map out your week, brainstorm creative projects, or come up with fun things to look forward to.
FIND HUMOUR
Lighten the mood by looking for moments of humour. Make up absurd replies to everyday questions, doodle a silly scene, or imagine a goofy twist to something serious. Notice the awkward, loveable parts of being human.
OBSERVE
Shift your focus away from yourself by observing the world around you.
Notice Who looks excited or bored, and what interesting things are happening nearby. Imagine you’re an alien researcher seeing everything for the first time.
DISTANCE
Create some distance by stepping away from your current space. Take a long walk or explore quiet corners nearby. If you can’t leave physically, imagine a comforting, familiar place or wander through a calming world in your mind.
Distress Tolerance Menu from Rae Sabine
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