Instil
In nature, a wildfire spreads fast when dry winds blow and the soil is not grounded by moisture.
The Biological Roots 
Distress Tolerance
CALM
Building Distress Tolerance in ADHD
Distress tolerance is the ability to ride out emotional storms without making the situation worse.
It’s about surviving the tough moments — not by pretending the pain isn’t there, but by learning how to ground yourself, soothe your body, and find your anchor.
In ADHD, where emotions can flare quickly and impulsivity can lead to regret, distress tolerance is the first step toward a richer, more resilient life.
You don’t need to force emotions to disappear. You need ways to weather the storm safely until the skies clear.
Body Temp
C — Cool
Lower Your Body Temperature
When emotions surge, your body heats up — heart racing, cheeks flushing, muscles tensing.
Cooling the body sends a powerful biological signal of safety to the brain.
Practice:
- Splash cold water on your face.
- Hold an ice cube in your hand.
- Step into a cooler environment.
Coolness slows the wildfire before it spreads.
Movement
A — Activate
Move Your Body, Release the Storm
Energy trapped inside needs release.
Activation uses movement to burn off the adrenaline and cortisol flooding your system.
Practice:
- Jump in place, shake out your hands.
- Run, dance, stretch.
- Do 10 fast push-ups or jog on the spot.
Movement clears emotional static and resets your rhythm.
Deep Breaths
L — Lung
Breathe Deeply, Pace Yourself
When emotions overwhelm, breathing becomes shallow and fast.
Paced breathing slows the heart, calms the vagus nerve, and quiets the emotional brain.
Practice:
- Inhale for 4 counts, hold for 4 counts, exhale for 6 counts.
- Focus on lengthening your exhale.
Your breath is your inner metronome — slowing the rush, restoring the calm.
Relaxation
M — Muscle
Release Tension, Reclaim Control
Strong emotions tighten your body like a coiled spring.
Progressive Muscle Relaxation teaches you to tense and then soften — breaking the cycle of physical and emotional tension.
Practice:
- Clench your fists tightly, hold for 5 seconds, then relax.
- Work through your body, one muscle group at a time.
Softening the body softens the mind.
Emotional Regulation
RISE
Growing Emotional Regulation
Emotional regulation means guiding your emotional experience rather than being swept away by it.
It’s not about suppressing feelings. It’s about recognising, understanding, and responding thoughtfully — even when emotions feel powerful.
Think of it as learning the language of your emotions — so you can speak to yourself kindly, act wisely, and live aligned with who you want to be.
Name It
R — Recognise Emotions
Name the Weather Inside You
When emotions hit, the first step is simply to recognise what you are feeling.
Practice:
- Pause. Ask yourself, "What emotion is showing up right now?"
- Try to name it — anger, sadness, excitement, fear, envy.
Naming emotions softens their hold and makes them visible.
Warning Signs
I — Investigate Triggers
Understand the Spark
Every emotional surge has a spark — an event, a thought, a memory.
Practice:
- Ask: "What just happened?"
- Notice physical cues too: racing heart, clenched jaw, shaky hands.
Understanding the spark gives you clarity over the fire.
Choose Wisely
S — Select a Response
Choose Your Next Step
Once you see the emotion and its trigger, you can choose how to respond.
Practice:
- Use opposite action: if you want to lash out, breathe and pause instead.
- Check the facts: is the story you’re telling yourself true?
You cannot always control emotions, but you can choose your actions.
Be Curious
E — Evaluate and Learn
Grow Stronger Each Time
Afterward, reflect gently.
Practice:
- Ask: "What helped me? What could I do differently next time?"
- Celebrate even small wins — noticing before reacting is progress!
Every reflection plants stronger roots for tomorrow.
Mon - Fri: 8AM - 6PM
Sat - Sun: Variable
Brisbane North Medical Specialists,
15 Dallas Parade, Keperra, QLD 4054
(07) 5221 3489
reception@bnms.com.au