Cost Benefit Analysis
See what problematic behaviors are costing you and whether it is worth making a change.
Recognize Emotional Crisis
Learn to detect when an emotional crisis is starting.
Make a list of distracting activities to use when you start to approach emotional crisis.
A set of 7 techniques to help you deal with unhealthy urges during emotional crisis.
Reconnect with the present moment when thoughts about the past or future are becoming unproductive.
Willingness vs. Willfulness
See how to approach situations flexibly to become more effective.
Learn how to become accepting of realities without unproductive emotions.
Use your five senses to help reduce out of control emotions.
Actions Based on Values
Aligning your actions with values helps you deal with difficult situations.
Calm emotions with Temperature, Intense exercise, Paced breathing and Progressive muscle relaxation.
Add Your Comment
Leave a Reply
"Going through all the DBT worksheets really helped me rethink the way I was approaching my life. Thank you!"
"Life changer! I struggled with depression and anxiety before I did this course. Do it!"
"I started doing your worksheets a month ago. My therapist says they helped us make faster progress in our sessions."
"Stick with it. It really works. Doing these exercises every day helped me get over a really bad spell of depression."
Comments About Distress Tolerance
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!
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
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.
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!
I am not ready for DBT. I need more talk therapy before I get started.
A therapist once told me that distress tolerance is NOT about going from a 10 to a Zero. It’s about going from a 10 to a 5. The expectation to get rid of our distress is not practical. The goal is to reduce our distress to a tolerable level so we can then use the tools in the other sections.
I love this site! I’m a social worker and will be sharing this information with my colleagues and clients.
I’ve had the book for a few years now but it’s a bit tense to go through the entire book just to find a worksheet, nice it’s all in one place and it’s easy to navigate.
Thanks for the excellent information!
Wish I was aware of this 12 years ago.
In my opinion my child could benefit from the Distress Tolerance therapy but professionals are saying she is too unwell to start any therapy. I am at a lost as to what they think is going to make her get better before she can do any therapy.