Distress Tolerance
We all experience intense emotions from time to time. Distress tolerance refers to your ability to manage these emotions without making the situation worse. People with poor distress tolerance struggle to cope with certain emotions. They can react in destructive, self-sabotaging patterns, and they can hurt both themselves and others. However, you can improve your ability to tolerate distress. Every time you're presented with emotional pain, you're also presented with an opportunity to cope with that situation.
To begin therapy to improve distress tolerance, book with:
Amy Parsons
Dayirai Kapfunde (virtual only)
Kim Cardinal
How Poor Distress Tolerance Affects Your Well-Being
If you don't know how to cope with emotional pain, it can feel like your emotions control you, rather than the other way around. It's like you're at the mercy of your own discomfort, and this can cause you to feel constantly overwhelmed, frustrated, or alone.
Low self-esteem: Consistently sabotaging your own well-being can wreak havoc on your self-esteem. It's hard to feel good about yourself when you feel like you can't tolerate your emotions.
Unstable relationships: Low distress tolerance often makes it difficult to accept differences or conflicts in relationships. You may find that you struggle to trust others or that you become emotionally reactive when people do something you don't like.
Compulsive behaviour: People may turn to substance abuse, self-harm, or other compulsive actions to manage stress. But engaging in these behaviours makes it even harder to manage your emotions. When you always turn to numbing or heightening an emotion, you don’t give yourself the opportunity to really practice coping.
Extreme emotional distress: Poor distress tolerance can elevate ordinary emotions into emotional crises. The mere presence of difficult emotions can send you into a downward spiral. A mildly stressful situation feels like an actual crisis.
Distress Tolerance Techniques
Many strategies can help you self-soothe and manage your emotions. Every time you choose healthier choices over unhealthy behaviours, you reinforce your ability to practice distress tolerance skills.
Distracting activities: In some cases, distracting yourself can help you feel better. Consider making a list of distracting activities (taking a walk, listening to music, cooking a meal) that you can refer to when you're in an acute state of distress.
Self-soothing techniques: Try to engage in activities that soothe one or more of your five senses. Taking a hot bath, wrapping yourself up in a comfortable blanket, or smelling your favourite lotion are all simple techniques that can help you feel more grounded.
Physical activity: Some people find that moving their bodies helps them release their emotional stress. Consider engaging in a brief, intense exercise the next time you feel overwhelmed.
Cost-benefit analysis: Consider measuring the pros and cons of tolerating distress. For example, what are the benefits of a certain destructive behaviour? What are the risks? This type of cognitive activity can help you think through the short-term and long-term consequences.
Radical acceptance: Distress tolerance also comes down to accepting that certain emotions and situations just are. Rather than trying to change the outcome, try to focus on accepting that situation for what it is. Practicing radical acceptance also helps with self-soothing and overall emotional regulation.
Opposite emotions: Think about what emotion you're currently experiencing, and then try to consider the opposite emotion to it. For example, if you feel sad, consider spending time with your best friend who tends to cheer you up and make you feel happy.
Focus on others: Although it's helpful to practice self-care, many people also find they feel better when they focus on helping someone else. Doing so can give you a sense of purpose and fulfillment. You may feel connected to a purpose greater than yourself.
Learning Distress Tolerance Skills
You shouldn't have to feel like your life is just one emotional crisis after another. No matter how you tolerate distressing situations, therapy can help you better navigate your emotions. Dialectical behavioural therapy skills can be especially helpful if your distress tolerance coincides with a mental health issue like depression, anxiety, borderline personality disorder, PTSD, or substance use disorders.
It's important to note that stressful situations are unavoidable in life. The goal isn't to eliminate all sources of stress. However, learning how to cope with uncomfortable emotions and limit or avoid impulsive behaviour can help you feel more empowered.
Therapy for distress tolerance focuses on increasing self-awareness, strengthening emotion regulation, and implementing healthy coping skills. There is no such thing as negative emotions, and practicing distress tolerance helps you feel more comfortable with how you react to stressors.
Therapy for Distress Tolerance in Fort McMurray
How to Start Therapy for Distress Tolerance
Beginning therapy with Boreal Therapy Collective is easy and requires no referral. You can book your initial assessment here.
Understanding Length of Therapy and Treatment
Your first appointment will be 90-minutes long. For all future appointments, you can choose to book for 1 hour or 90-minutes. During your first appointment, your therapist will ask you questions to better understand you and your areas of struggle. This is known as an assessment. Depending on how much you share, the assessment phase can last anywhere from one to three appointments. The assessment is critical. It helps you and your therapist understand your goals, and it helps your therapist develop a treatment plan to support you in achieving these goals.
After the assessment is complete, treatment begins! In the treatment phase, you will be introduced to a variety of skills to practice and implement to better manage your symptoms. Most people will have a therapy session every two weeks, and we recommend this for optimal treatment. Effective therapy typically takes somewhere between six to twelve appointments (for some more, others less). Many choose to continue therapy once formal treatment is complete. This is referred to as maintenance. People who do this typically have an appointment once every six to eight weeks. This is not a requirement and is a matter of personal choice.
Therapy for Distress Tolerance at Boreal Therapy Collective
Where We Are Located
We’re located at 8530 Manning Avenue, Unit 104. You’ll find us in the Service Canada building (on the side of the building that faces the Clearwater River). To check out our space, click here.
Parking is located at the front and back of the building. The front parking lot is closer to us but tends to fill up quickly. There is also an empty dirt lot adjacent to our office that many use for parking. If you park at the back (where Service Canada is located), you can walk around the building to reach our office. To learn more about parking, click here.
Importantly, you do not need to be in town for treatment. We offer in-person and virtual therapy and our therapists are happy to provide whatever option works best for you!
Rates & Benefit Coverage
Initial assessments are billed at a rate of $300.00 for a 90-minute appointment. Follow-up sessions are billed at a rate of $200.00/hour or $300.00/90-minutes (you can choose your preferred appointment length when booking). We offer direct billing to 25+ benefit providers. With your consent, we will always direct bill first. If we are unable to direct bill, you can pay via email money transfer or credit card. You will be given a receipt once payment has been collected. For more information, click here.
