Overcoming Distress Intolerance
We all experience emotions. Emotions are an important part of being human, and are essential to our survival. As humans we are designed to feel a whole range of emotions, some of which may be comfortable to us, and others may be uncomfortable.
Most people dislike feeling uncomfortable. There are many different ways that humans can feel uncomfortable…we can be hot, cold, tired, in pain, hungry, unwell, and the list could go on. The type of discomfort we will be talking about in these modules is emotional discomfort, or what is often called distress. We may not like it, but experiencing uncomfortable emotions is a natural part of life.
However, there is a difference between disliking unpleasant emotions, but nevertheless accepting that they are an inevitable part of life and hence riding through them, versus experiencing unpleasant emotions as unbearable and needing to get rid of them. Some people tell us that they “can’t face”, “can’t bear”, “can’t stand”, or “can’t tolerate” emotional distress. Being intolerant of experiencing emotional discomfort can actually breed a whole bunch of problems, as it interferes with living a fulfilling life, and can make worse any emotional discomfort we might be experiencing. If difficulty facing your feelings or tolerating distress sounds like you, then this course might teach you ways to overcome this pattern.
The course is designed to provide you with some information about distress intolerance and suggested strategies for managing distressing or uncomfortable feelings more effectively. This information package is organised into modules that are designed to be worked through in sequence. Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.
Module 1: Understanding Distress Intolerance. This module defines what is meant by distress intolerance, and provides general information about negative emotions. It considers how our negative beliefs about distress and the methods we use to escape our distress, keep distress intolerance a problem in the long term.
Module 2: Accepting Distress. This module highlights the importance of negative emotions to our survival, and that our emotions are not permanent but are ever changing experiences. The module focuses on learning to tolerate distress by accepting our negative emotions, which is a skill one can develop via mindfulness practice.
Module 3: Improving Distress. This module explores ways you can improve your distress, by acting opposite to your urge to escape the distress, and participating in activities that are either activating or soothing. Guidance on how to solve problems that may be causing distress is also addressed.
Module 4: Tolerating Distress. This final module brings the strategies from this information package together by developing an individualised Distress Tolerance Action Plan. Ways of regularly applying this plan are reviewed, with the aim of developing a sense of emotional wellbeing.