Dialectical Behavioural Therapy (DBT) Resource Bundle (386 pages)

Distress tolerance is the ability to recognize and accept emotional distress without trying to make it go away or avoid emotions. It is a persons aability to manage an emotional incident without feeling overwhelmed It involves the understanding that sometimes emotional distress is inevitable and learning how to ride out difficult feelings without turning to unhealthy coping mechanisms. Some strategies for developing distress tolerance include: mindfulness, self-soothing techniques, distraction techniques, improving communication skills, and learning to accept reality. It IS important to remember that distress tolerance is a skill that can be learned, and it can help us manage difficult emotions healthily. Distress Tolerance EXPLAINED DBT& MINDFULNESS Defined TIPP SKLL D.B. T D Dialectical behavioral therapy DISTRESS TOLERANCE TECHNIQUES T . I .P.P H.A.L.T H Loneliness can occur by ourselves or when surrounded by many people. We isolate ourselves - withdrawing into ourselves out of fear or doubt. Ask yourself if you have reached out to anyone lately. Your support system is there for you when you feel depressed, overwhelmed, or anxious or if you need to talk to someone. Eating a good breakfast is important for beating hunger during the rest of the day. Take time to understand what causes your anger, and to work out how to express it in a way that won't damage you or others. Keep a record of the things or people that trigger your anger. Running on low energy compromises our ability to think and our capacity to cope. Taking the time to sleep, rest, and rejuvenate is critical to keeping healthy physically, emotionally, and spiritually. acronym reminds us to take a moment (HALT) and ask ourselves if we are feeling Hungry, Angry, Lonely, or Tired -these ARE basic needs TO BE MET. Distress tolerance skill Eat something healthy every three or four hours after that. This can help to prevent changes in mood, including outbursts of anger, by keeping your blood sugar level stable. A L T