When we’re anxious, bored, or uncomfortable, reaching for our phone is almost automatic. Social media, videos, and games give instant relief—but at a cost. Over time, constant digital distraction can chip away at our ability to sit with discomfort.
What Is Distress Tolerance?
Distress tolerance is the skill of enduring emotional discomfort without escaping it right away. It’s not about ignoring feelings but allowing ourselves to fully experience them. This ability is essential for resilience, healthy relationships, and problem-solving.
How Phones Affect It
Phones are useful tools, but they also offer instant gratification—likes, messages, endless content. When we turn to them at the first sign of discomfort, we train ourselves to avoid rather than face difficult feelings. Gradually, our tolerance for frustration, boredom, and emotional pain shrinks.
Signs your phone use might be weakening your distress tolerance:
- You check it immediately when you feel awkward, anxious, or bored.
- You struggle to complete tasks without frequent “phone breaks.”
- You feel more stressed after using it.
- You dodge tough conversations by scrolling.
Building Distress Tolerance in a Digital World
- Pause before you scroll: Wait 30 seconds, breathe, and check in with yourself before picking up your phone.
- Schedule phone-free windows: Try screen-free mornings or evenings.
- Practice micro-discomfort: Stand in line or sit with feelings without distraction for a few minutes.
- Use tech intentionally: Choose mindful apps like meditation or journaling, rather than automatic scrolling.
The Takeaway
Your phone isn’t the enemy—your habits are. By embracing small moments of discomfort, you strengthen your ability to handle life’s bigger challenges.
If you feel like you or somebody you care about is in need of additional support, CFSC is here for you. Please call us at 248-851-5437 to get started with supportive services.