Distress intolerance is the basis of many unhealthy behaviours and negative emotions. A CBT based course to overcome it.
What you'll learn
Understand distress and difficult emotions.
Learn to accept and improve your distress intolerance
Build emotional and mental resilience
Learn to strive and thrive under challenging circumstances
CBT Practitioners would know how to teach their clients distress tolerance.
Requirements
The only tools needed are your presence, a notepad, a pen or a pencil and perhaps some cards.
No prior knowledge of Cognitive Behavioral Therapy is needed.
Description
Tolerating frustration, uncertainty and ambiguity is necessary to build emotional endurance. It makes a lot of sense to attempt to avoid things that make you uncomfortable and this does appear to work for other things that make us uncomfortable (e.g., heat, cold, pain, hunger, etc). When we apply the same method to our emotions, though, it backfires. This is the confusing nature of distress intolerance. That is, the more we fear, fight with, and strive to avoid any kind of distress, the worse it gets. Our anxiety and avoidance of the distress actually intensifies it. Distress intolerance is the basis of many unhealthy behaviours and negative emotions. Be it procrastination, perfectionism, anxiety or anger, learning distress tolerance will help you overcome overcome all of these. Think of distress tolerance as a meta-skill you need to learn several other self development skill. Based on the principles of Cognitive Behavioural Therapy (CBT), this course gives an easy three step method to learn. Understand concepts which make you behave the the way you do based on cognitive behavioural therapy.Implement what you learn, change your thinking and behaviour through easy to follow video lessons.Succeed by doing the guided exercises on downloadable worksheetsUnderstand distress and difficult emotions, learn to accept and improve your distress intolerance. Filled with practical techniques for every occasion and type of distress
Overview
Section 1: Introduction
Lecture 1 Introduction to the course
Lecture 2 Before you begin...
Lecture 3 Download the worksheets!
Section 2: Understanding distress intolerance
Lecture 4 What is distress intolerance?
Lecture 5 What are the origins of distress intolerance?
Lecture 6 What are the various distress escape methods?
Lecture 7 What is the model of distress intolerance?
Lecture 8 Some good news
Section 3: Acceptance of distress
Lecture 9 How to see our emotions differently?
Lecture 10 What is acceptance?
Lecture 11 What are the steps to accept distress?
Lecture 12 How to practice acceptance?
Section 4: Improving distress
Lecture 13 Improving distress - Introduction
Lecture 14 Do opposite actions
Lecture 15 What are the distress improvement activities?
Lecture 16 How to problem solve?
Section 5: Putting it all together
Lecture 17 Create a distress tolerance action plan
Lecture 18 The distress exposure step ladder
Lecture 19 How to adjust your distress intolerant beliefs?
Lecture 20 How to maintain your gains?
Lecture 21 Bonus: Last word...
Anyone wanting to grow personally, develop emotional and mental resilience and distress tolerance,CBT practitioners who want to start including "Distress Tolerance" in their sessions with their clients.
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