If nothing else, just avoid further damage

Dr. Abhinav Panwar


In our fast-paced lives, the importance of emotional regulation and distress tolerance cannot be overstated. Emotional regulation involves effectively managing our feelings, allowing us to respond thoughtfully rather than impulsively to life's ups and downs. It facilitates clear communication, healthy relationships, and sound decision-making, enhancing our overall well-being.

Meanwhile, distress tolerance is the ability to endure hardship without being overwhelmed by negative emotions or behaviors. It empowers us to face challenges with resilience, adaptability, and inner strength. By cultivating distress tolerance, we learn to navigate adversity without losing sight of our goals or succumbing to despair.

Together, these skills form the foundation of mental resilience, enabling us to thrive amidst life's uncertainties. By mastering emotional regulation, we gain control over our reactions and interactions, fostering a greater sense of self-awareness and emotional balance. Similarly, developing distress tolerance equips us to withstand difficulties with grace and perseverance, emerging stronger and more resilient in the process.

Ultimately, the practice of emotional regulation and distress tolerance is not just about surviving—it's about thriving. By honing these skills, we can cultivate a deeper sense of well-being, resilience, and fulfilment in our daily lives.

Next time you feel distressed, just give it a try

Just STOP

  1. Stop. Do not react. Do not move a muscle. Stay in control

  2. Take a step back, let go. Take a deep breath

  3. Observe what's happening inside you as well as outside. What are your thoughts and feelings? What are others saying or doing?

  4. Proceed mindfully. While deciding what to do, consider your and other's thoughts and emotions along with the situation.

In case the emotions are too extreme. Try the following

  1. Change the temperature of the face with cold water or an ice pack.

  2. Engage in Intense exercise, use your body's stored up physical energy by running, walking, lifting weights, etc

  3. Deep and slow breathing - into your belly

  4. Soothe the five senses: vision, hearing, smell, taste, and touch.

  5. Improve the moment - with Imagery, meaning, prayer, relaxing action, focus on one thing, brief vacation and self encouragement

When the emotions are high our target is not how to feel better but its damage control.