406distress tolerance WorksHeet 14   (p. 3 of 3)
Interpersonal skills (Interpersonal Effectiveness Handouts 5–7), such as asking for help from 
family, friends, sponsors, ministers, or counselors, can also be helpful. If you are isolated, help can often be found via online support groups. These people or groups include:  
  
  
Conduct a chain analysis to analyze what prompted the lapse (General Handouts 7, 7a).
Problem-solve right away to find a way to “get back on the wagon” and repair any damage you have done (Emotion Regulation Handout 12).
Distract yourself, self-  soothe, and improve the moment.
Cheerlead myself (e.g., “One slip is not a disaster,” “Don’t give up,” “Don’t get willful,” “I can still 
climb back on the wagon.”) My cheerleading statements will include:
  
  
Do pros and cons of stopping again now .
Stay away from extreme thinking. Always look for the middle ground. Don’t let one slip turn into a disaster. (Check each extreme thought I am giving up and the middle ground I am accepting.)
Extreme thinking: Middle ground:
I have not quit yet; therefore I am doomed and might as well give up.Relapsing once does not doom me to never stopping.
Now that I’ve relapsed, I might as well keep going.I relapsed, but that does not mean I have to stay relapsed. I can be effective and get up now.