my therapist used words like 'distress tolerance' ... but all i heard was 'blah blah blah'. nothing she said really helped. i kinda had to work it out on my own.

what helped me was knowing what i felt in my body when the emotion came to the service. i have identified what fear feels like in my body... and when i sense that feeling in my body ('cause sometimes I'll feel that before the emotion)... i make a conscious effort to not fight it. maybe i allow myself to feel it for 5 seconds. ... the next time... maybe 10... being in the emotions is not fun, but i've discovered that it does get easier and doesn't hurt as long if I just allow the emotions instead of resisting the emotions when they come up.

my therapist says that it is the resistance that causes more pain that the emotion itself... it magnifies it.

hope my blathering here helped some (or at least made sense)