Getting Through the Hard Moment

This worksheet is designed to help you get through moments of intense emotion without making them harder on yourself. It is not about solving the problem — it is about surviving the wave.

A distress tolerance worksheet for getting through an emotional storm without making it worse — including ways to redirect your attention and what to do when a feeling is too big to think your way through.

Where the free grounding guide gives you ten exercises to explore, this one is the plan for the worst few minutes — a short list you choose now, while you are steady, so you are not picking from a menu at the moment you can least do it.

Fillable on your computer, or print it and write by hand.