[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-661358-105":3,"detail-sidebar-cat-0-en-105":80,"doc-detail-661358-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":73,"head_meta":75,"extra_data":77,"updated_unix":79},105,"en","facing-your-feelings-2-accepting-distress","Facing Your Feelings - 2 - Accepting Distress","","Module 2, “Accepting Distress,” teaches how to increase distress tolerance by learning to accept emotional discomfort rather than escaping it. The material explains why negative emotions like fear, anger, and sadness can be normal, useful, and tied to survival or values. It also reframes emotions as changing, wave-like experiences that rise and pass, especially when not fought. 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The module presents acceptance as a different approach that can reduce distress intensity over time.","Answer",{"name":65,"@type":60,"acceptedAnswer":66},"How does the module explain the helpfulness of fear, anger, and sadness?",{"text":67,"@type":63},"Fear is framed as protective when it matches real threats. Anger is presented as motivating action when injustice occurs. Sadness is described as connected to caring about what matters, helping people live fulfilling lives.",{"name":69,"@type":60,"acceptedAnswer":70},"What does the module mean by emotions not being permanent?",{"text":71,"@type":63},"Emotions are described as fluctuating experiences that rise, reach a plateau, subside, and pass, sometimes bringing smaller follow-up waves. 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Please refer to the full disclaimer and copyright statements available [at](at www.cci.health.gov.au)[ ](at www.cci.health.gov.au)[www.cci.health.gov.au](at www.cci.health.gov.au) regarding the information on this website before making use of such information.  \nIntroduction  \nWe assume you are still reading because you have worked out that distress intolerance is a problem in your life. Now that you know what distress intolerance is, the next step is to learn how to become more tolerant. You probably don’t realise that over time you have learnt to tolerate lots of different things (e.g., people you don’t like, or physical pain, or not getting your own way, or doing things you don’t feel like doing, or bad drivers on the road, etc), and so emotional distress will just be one more thing to add to the list. Learning how to tolerate distress when you have been in a pattern of constantly trying to escape it, may require practice, patience and persistence. This module will help you build your tolerance by learning strategies to help you accept emotional distress and face your feelings.  \nSeeing Emotions Differently  \nThe first step to accepting distress is to start seeing your feelings and emotional experiences in a new light. As we discussed in Module 1, emotional discomfort is avery normal universal human experience. Negative emotions such as sadness, anger and fear are part of being human. These emotions are not just common, normal and OK, they are actually important and useful to us.  \nFor example, fear is extremely helpful to our survival. Fear is helpful when it kicks in at  \nappropriate times, like when there is a real threat to our safety (e.g., a gun pointed at us or a wild ferocious animal coming our way) or when the fear is proportional to the situation (e.g., nervousness before a big exam) . At these times the fear we experience and all the physiological sensations that accompany that fear, help us to effectively deal with that situation. Heart pumping, breathing faster, feeling hot, sweaty, all these things are signs that the body has gone into ‘fight or flight’ mode. Being in this mode prepares us to either face the danger (e.g., study like hell) or escape the danger (e.g., run like hell from the gun or wild animal) . In this way fear can be a very good thing. If we were really relaxed and didn’t study or didn’t try to getaway from the gun or wild animal, we would have big problems.  \nSimilarly, anger is a helpful emotion to have. Imagine if some wrong or injustice was being done towards ourselves or someone else, and we weren’t phased at all by it. If we didn’t experience anger then we would probably allow all sorts of bad treatment to come our way, or allow harm to be done to other people. Anger can spur us into action to try to change things for the better, for both ourselves and others.  \nSadness is a tricky one. How on earth could sadness be helpful? Probably the easiest way to see how sadness is helpful is to think instead of what it would mean if we didn’t feel sadness. We generally tend to feel sadness when we lose something important to us in some way (e.g., a person, job, possession, someone’s attention or affection, etc) . If we didn’t feel sadness when these things occurred, it would mean that nothing was important to us. It would mean we didn’t appreciate or value the things we had, and we weren’t interested in or connected to our lives or other people. So sadness inadvertently helps us to live a fulfilling life, because it means we care about the things in our life and don’t want to lose them.  \nI guess the take home message to remember is that neg","cbCaiqeAnUrnHUXc","https://ap.wps.com/l/cbCaiqeAnUrnHUXc","pdf",359574,"English","# Module 2: Accepting Distress\n## Introduction\n## Seeing Emotions Differently\n## What Is Acceptance?\n## How To Accept Distress\n## Practicing Acceptance\n## Practicing Acceptance When Distressed\n## Module Summary\n## About the Modules","[{\"question\":\"Why does the module emphasize acceptance instead of trying to get rid of distress urgently?\",\"answer\":\"Urge-based attempts to escape distress typically make it worse. The module presents acceptance as a different approach that can reduce distress intensity over time.\"},{\"question\":\"How does the module explain the helpfulness of fear, anger, and sadness?\",\"answer\":\"Fear is framed as protective when it matches real threats. Anger is presented as motivating action when injustice occurs. Sadness is described as connected to caring about what matters, helping people live fulfilling lives.\"},{\"question\":\"What does the module mean by emotions not being permanent?\",\"answer\":\"Emotions are described as fluctuating experiences that rise, reach a plateau, subside, and pass, sometimes bringing smaller follow-up waves. Reminding oneself that emotions pass can improve tolerance of upsetting feelings.\"}]","Facing Your Feelings - 2 - Accepting Distress | PDF",25]