Important Disclaimer

This website is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing a mental health crisis, please contact a licensed mental health professional or call the 988 Suicide & Crisis Lifeline immediately.

Practice

Quick actions for hard moments • Capacity-building for calm moments

Distress Tolerance

Radical Acceptance

5 min

•When judging the past

Fighting the past inflates suffering; acceptance reopens choices.

Distress Tolerance

Create Your Distraction Plan

10 min

•Strong urges; rumination spike

Short-circuits escalation; buys time for skillful action.

Mindfulness

Count Breaths

6 min

•Anxiety or agitation

Body-first downshift; counting anchors attention.

💡 Practice Tip

Start with 5 minutes a day. Consistency beats duration. Track what helps in your Journal.