Willing hands
Distress tolerance · Willing hands
- Notice. Notice your current posture, breathing, and urge to act.
- Name. Name the present situation as simply as you can.
- Choose. Choose this invitation if it suits the moment. You can leave it at any point.
- Try. Sit comfortably with hands resting on your lap, palms facing up and fingers loose. Notice the difference from grasping or pushing away. Let the position accompany a willingness to meet the present fact.
- Observe. Notice what followed, including little or no change. Decide what the situation needs next.
Half-smile
Distress tolerance · Half-smiling
- Notice. Notice your current posture, breathing, and urge to act.
- Name. Name the present situation as simply as you can.
- Choose. Choose this invitation if it suits the moment. You can leave it at any point.
- Try. Let unnecessary effort leave the forehead, eyes, cheeks, and jaw. Allow just a hint of lift at the corners of the mouth. There is no need for a grin, a performance, or a different feeling.
- Observe. Notice what followed, including little or no change. Decide what the situation needs next.
Turning toward reality
Distress tolerance · Turning the mind
- Notice. Notice your current posture, breathing, and urge to act.
- Name. Name the present situation as simply as you can.
- Choose. Choose this invitation if it suits the moment. You can leave it at any point.
- Try. Name one present fact you cannot change this instant. Notice resistance. Choose to recognize that fact again, without agreeing that it is good or fair. Recommit as often as resistance returns.
- Observe. Notice what followed, including little or no change. Decide what the situation needs next.
The body saying no
Distress tolerance · Willingness
Acceptance can support leaving, getting help, or setting a boundary. It never requires tolerating abuse or remaining in danger.
- Notice. Notice your current posture, breathing, and urge to act.
- Name. Name the present situation as simply as you can.
- Choose. Choose this invitation if it suits the moment. You can leave it at any point.
- Try. With a manageable unchangeable fact in mind, notice your jaw, shoulders, and hands. Try willing hands or a half-smile. See what it is like to adopt a willing posture while the mind still has objections.
- Observe. Notice what followed, including little or no change. Decide what the situation needs next.
