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DBT Distress Tolerance
Crisis survival skills to tolerate painful emotions and urges without making things worse.
Core Distress Tolerance Skills
TIPP - Change Body Chemistry
- • Temperature - Cold water to calm quickly
- • Intense exercise - Burn off stress hormones
- • Paced breathing - Longer exhales to relax
- • Progressive muscle relaxation
ACCEPTS - Distract from Pain
- • Activities - Do something engaging
- • Contributing - Help someone else
- • Comparisons - Perspective on your situation
- • Emotions - Create different feelings
- • Pushing away - Mental distance from pain
- • Thoughts - Count, do puzzles
- • Sensations - Safe physical sensations
IMPROVE - Make the Moment Better
- • Imagery - Visualize peaceful scenes
- • Meaning - Find purpose in the pain
- • Prayer - Connect with higher power
- • Relaxation - Release physical tension
- • One thing at a time - Focus on now
- • Vacation - Brief mental break
- • Encouragement - Self-compassionate talk
Radical Acceptance
Accept reality as it is, without approval or resignation. Stop fighting what you cannot change and focus energy on what you can control.