Distress Tolerance
Distress tolerance refers to an individual's capacity to effectively handle emotional situations without becoming overwhelmed or consumed. Developing the ability to manage challenging emotions can assist a person in swiftly regaining emotional balance when faced with new stressors.
Radical Acceptance, Self-Soothing & ACCEPTS
Radical acceptance is a DBT skill that helps you accept reality to reduce suffering. It is important to accept the facts without feeling overwhelmed or shutting down.
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Self-soothing skills involve doing things that feel pleasant, comforting, and provide relief from stress or pain.
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DBT ACCEPTS is a skill that is used in dialectical behavior therapy to help individuals manage distress. The acronym ACCEPTS stands for: Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations.
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Click the image to access the worksheet.
IMPROVE Activity
DBT's IMPROVE the Moment skills are systematic ways to cope with the difficult situations life sometimes hands us. The IMPROVE acronym makes it easy to recall the skills when they are needed: Imagery, Meaning, Prayer (or Reflection, whichever resonates with you), Relaxation, One thing in the moment, Vacation, and Encouragement.
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Click the image above to access the worksheet.
Urge Surfing
Urge surfing is a skill that can be used to manage unwanted thoughts or behaviors. Instead of giving into an urge (binge eating, substance use, self harm, impulsive behavior, overspending,etc), you ride it out, like a surfer riding a wave. After a short period of time passes, the urge will pass naturally on its own.
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This skill can help navigate emotional reactions, such as screaming or yelling when angry, crying and hysteria when upset, and spiraling when feeling insecure, anxious or afraid.
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Click the photo to access the worksheet.
TIP Skills
TIP is an acronym that stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Relaxation. TIP skills ask that we change our body chemistry to regain control of our emotions and behavioral responses.
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One may use TIP skills when in a high state of distress, or in immediate need of de-escalation during a crisis.
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Click the image to access the worksheet.
STOP Skill
The DBT STOP Skill is a crucial technique in DBT that equips people with a useful method to handle intense emotions and impulsive responses in challenging circumstances. It consists of four essential steps: STOP, Breathe, Observe, and Proceed Mindfully.
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You may reference the above image to walk you through using the STOP skill.
Improve the Moment with Imagery
Using imagery, you can create a situation or a scene that is different from the one that you are in now. In a way, you can leave the situation mentally even if you can’t physically. You can escape to a safe place or imagine the situation going the way you want it to.
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You may reference the above image to help create imagery surrounding upsetting or triggering traumatic memories or events.