T0
Overview
Overview
T1
Cost Benefit Analysis
See what problematic behaviors are costing you and whether it is worth making a change.
T2
Recognize Emotional Crisis
Learn to detect when an emotional crisis is starting.
T3
Distracting Activities
Make a list of distracting activities to use when you start to approach emotional crisis.
T4
RESISTT Technique
A set of 7 techniques to help you deal with unhealthy urges during emotional crisis.
T5
Grounding
Reconnect with the present moment when thoughts about the past or future are becoming unproductive.
T6
Willingness vs. Willfulness
See how to approach situations flexibly to become more effective.
T7
Radical Acceptance
Learn how to become accepting of realities without unproductive emotions.
T8
Self Soothing
Use your five senses to help reduce out of control emotions.
T9
Actions Based on Values
Aligning your actions with values helps you deal with difficult situations.
T10
TIPP
Clam emotions with Temperature, Intense exercise, Paced breathing and Progressive muscle relaxation.

Comments About Distress Tolerance

  1. Hello! Loving all the work you are doing. Should I go through all these distress tolerance exercises in order, one-per-day? Or should I stay on one until I have mastered the skill?

    ADMIN – Hi Dan,

    Go through the skills in order, they often build on each other. You might find some of the exercises more useful and more challenging than others. Spend extra time on those exercises. You may also want to come back to the exercises that you find the most useful and the most challenging as you progress through the material. Glad to hear it has been useful to you!

  2. I just found your website and will start working the topics, etc.
    My primary issue is distress tolerance. Is it ok to start with that and learn those skills? I ask as I find it hard to work on Mindfulness skills when I feel so anxious and have difficulty focusing.
    Thank you. Deborah

    1. Hi Deborah.

      Yes, it is okay to start with distress tolerance if you find those skills are the most important for you now. I like the way you are taking the materials and reshaping them to meet your needs.

  3. I believe as long as we keep going and utilize our new skills on a daily basis- each day, one skill, one MOMENT at a time… we can do this!

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"Going through all the DBT worksheets really helped me rethink the way I was approaching my life. Thank you!"

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