Skill Practice Distress Tolerance
Low-Stakes Radical Acceptance
One simple way to practice Radical Acceptance is to practice an activity with some sort of low-stakes restriction. Whenever that restriction causes a problem, we can notice the thoughts and emotions that develop, and then practice accepting them. This helps us Build Mastery of the Radical Acceptance skill and makes the skill easier to use in high-stakes situations.
Here are some low-stakes ways to practice Radical Acceptance and Turning the Mind:
- Draw a picture with your eyes closed or with your non-dominant hand
- Drive without listening to anything
- Let your friends/family choose which activities to do when you’re together
- Reorganize the decorations in your living space or workspace
- Shower at room temperature
- Stop using the “Skip” or “Fast-Forward” buttons when you are watching/listening to something
Try them out and notice which you find most annoying or challenging. These are the ones you want to practice! If your first instinct is “I can’t do that”, this is a place for you to grow.
Distress Tolerance Kit Ideas – Distraction vs. Avoidance
This month, learn how to avoid turning your distraction into an avoidance, when building your Distress Tolerance Kit.
Burning Bridges
Bridge burning is a strategy that helps you stop behaviors you no longer want in your life. It means removing or limiting access to the people, places, or things that make it easier to continue the behavior.
For example, if your goal is to stop eating chocolate bars, a bridge-burning step might be choosing not to buy them at the grocery store. If you often stop at a convenience store to buy candy, you might take a different route to avoid the temptation. You can also ask for support from others. If going to the movies with a friend makes it harder to avoid chocolate bars, let your friend know about your goal so they can encourage you and help you stay on track.
Bridge burning is not about willpower alone. It is about creating an environment that supports your goals. By reducing exposure to triggers and increas- ing support, you make it easier to build healthier habits and maintain positive changes over time.
Bridge burning requires willingness to prioritize your goals, values, and best interest over your urges. This can be hard, which is why it is important to enlist support.