Practical distress-tolerance exercise

When feelings hit fast

Pause the first reaction, do one simple physical action, and remove one pressure for the next few minutes.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Pause before reacting

Fast shapes slow until there is one usable pause.

Subtitles

First, pause before reacting.

Slow the first reaction

Pause before reacting

For one breath, do nothing except notice that the feeling is here.

Use one of these examples, adapt it, or write your own plain version.

I can pause
This feeling is moving fast
I don't need to solve everything now

On-screen guide

The feeling is here and moving fast. The first win is one pause.

Ideas

Your words

Evidence basis

A brief skills-based exercise for slowing a fast, intense feeling. It is not a full skills-based programme and it should hand off to the safety plan or live support if risk is rising.

Body alarm

Starting with the body.

Practical distress-tolerance exercise

When feelings hit fast

Pause the first reaction, do one simple physical action, and remove one pressure for the next few minutes.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Pause before reacting

Fast shapes slow until there is one usable pause.

Subtitles

First, pause before reacting.

Slow the first reaction

Pause before reacting

For one breath, do nothing except notice that the feeling is here.

Use one of these examples, adapt it, or write your own plain version.

I can pause
This feeling is moving fast
I don't need to solve everything now

On-screen guide

The feeling is here and moving fast. The first win is one pause.

Ideas

Your words

Evidence basis

A brief skills-based exercise for slowing a fast, intense feeling. It is not a full skills-based programme and it should hand off to the safety plan or live support if risk is rising.