Distress Tolerance: Survive the Crisis Without Making It Worse

When emotions spike, Distress Tolerance skills help you ride the wave without acting impulsively or making harmful choices.

Distress tolerance is the ability to survive emotional pain without making it worse. Staying grounded through emotional storms, building resilience and acceptance even in tough moments.

TIPP Skills for Rapid Relief:

• Temperature: Hold ice or splash cold water

• Intense Exercise: Engage your body

• Paced Breathing: Slow and steady

• Paired Muscle Relaxation: Tense and release muscles

  
  

ACCEPTS: Healthy Distraction Skills

Create a go-to coping strategy for each:

• Activities

• Contributing

• Comparison

• Emotions

• Pushing Away

• Thoughts

• Sensations

  
  

Self-Soothing with the 5 Senses

List calming tools for each:

• Sight: Photos, candles

• Sound: Music, white noise

• Smell: Essential oils

• Taste: Tea, chocolate

• Touch: Weighted blanket, soft fabric

These DBT workbook strategies for anxiety and stress help you feel empowered in moments that once felt overwhelming. Get the complete DBT workbook below!

DBT Workbook