Distress tolerance
Change the channel for five minutes
Choose a safe short distraction, set a five-minute timer, then check what support is needed next.Choose how to use thisLoading audio controls.
Choose the safe distraction
Write one safe activity, then press Continue.
Voice guide
First, choose a safe distraction for five minutes. It should lower risk, not increase it. A short video, music, a shower, a simple game, tidying one surface, tea, or sitting near someone can count. Write what you choose, then press Continue.
Evidence basis
Brief distraction can be part of distress tolerance when it is used deliberately and followed by a check-in. This guide avoids endless avoidance: choose one safe activity, time it, then decide whether to use the safety plan or support.