Distress Tolerance Blue Donkeys

Below are some skills that you can use against your pink elephants in conjunction with breathing and mindful meditation. You may find that you are able to create your own blue donkey skill and that is wonderful!! The goal of healthy coping is to incorporate the skills into your life so that when you are faced with distress you just react, healthy and safe.

• STOP Skill
• TIPP Skills
• Distract using ACCEPT
• IMPROVE the Moment
• Self-soothe with Senses
  • Making a Tactile Box
• Radical Acceptance
• Willfulness and Willingness