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 ACCEPTS SKILL A.C.C.E.P.T.S Distress tolerance skill A. C. C. E. P. T. S. Focus attention on a task you need to get done. Do something thoughtful. Compare how you are feeling now to a time when you felt different. Expose yourself to events, things, places that creates different emotions Leave the situation mentally. Build an imaginary wall between yourself and the situation. Block thoughts and images from your mind. Count to 10. Repeat words in your mind. Squeeze a rubber ball. Listen to very loud music. Hold ice in your hand or mouth. Put cold water on your face.