Let's reframe our commitments! In the task column, write down a few of your everyday tasks. In the values column, list the important people or things you value in your life. Now look at both columns and highlight the tasks that include a value you wrote down. For example, if you wrote down "exercise" as a task and "health" as a value, highlight it. What values are you missing in your daily tasks, and vice versa?
A control chart is a way to release some anxiety and/or worry about a specific situation. In the ovals below, write what you know you can't control (such as the weather, other's actions, etc.) and what you know you can control (your reaction, your thoughts, a service for a friend, etc.)
Try a letter from the acronym TIPP and record your distress level before and after performing the skill. Review how it worked for you and what you did to deescalate the situation.
Use this worksheet to monitor your use of distress tolerance skills and their benefits. Many people develop a few distress tolerance skills and then quit actively exploring and practicing new skills. Just as carpenters, computer programmers, artists, mechanics, students, therapists, and other people work to acquire new tools and techniques, you need to continue to work on new distress tolerance skills to be effective in challenging situations. Use the checklist spaces below to list new distress tolerance skills to practice today or this week, and be sure to check them off after you have practiced them. Notice how you feel before and after each distress tolerance skill.
When it comes to stress eating, keeping a food diary can help you see patterns or certain behaviors in how you eat when you're feeling anxious, stressed, or depressed. Follow the prompts below and record what you eat for the next 7 days to see if any patterns emerge. If you skip a meal, record that as well.