Breathing exercises are a great way to calm down your nervous system, reducing anxiety and increasing focus. This one is a handy exercise you can do anywhere—all you need is a hand! Paced breathing (a shorter in breath and longer out breath, e.g. 4 in, 6 out) is also great for when you're feeling activated.
Sunrise's website has useful videos and clear descriptions of Distress Tolerance skills, including TIPP, Wise Mind ACCEPTS, IMPROVE the moment, Pros & Cons, Self Soothe, and Radical Acceptance. Check out this Distress Tolerance decision tree to see which skill is most appropriate at a particular moment.
It's harder than ever to focus, between never-ending to-do lists and the distractions of our phones, TV shows, the news...Here are a few suggestions of strategies that might help.