Module 2. Distress Tolerance: (Discussion #1) Overview
DBTuesday is a series of posts where we explore skills and concepts from dialectical behavior therapy (DBT). See this post for general info about DBT.
The next several posts will focus on distress tolerance, which is the second module of DBT skills training.
What is distress tolerance
Distress tolerance is being able to manage emotional distress.
Distress tolerance can help if you’re in an emotional crisis and feeling really awful:
- It involves using certain techniques in the moment for coping with those feelings
- This makes it possible to reduce other impulsive actions or risky ways of coping
Distress tolerance skills
There are many different lists of distress tolerance skills. The list we’ll be following for upcoming posts comes from the site DBT Tools:
- ACCEPTS: distracting from difficult feelings
- TIPP: directly altering your body to reduce overwhelming feelings
- Self-soothing: doing things that feel comforting and enjoyable
- IMPROVE: doing things that make the moment feel better
- Pros/Cons: considering the positive and negative effects of crisis behaviors
- Problem Solving: coming up with a plan for changing things within our control
- Radical Acceptance: acknowledging the reality of things that aren’t in our control and can’t be changed
Several of these are acronyms where each letter is a different skill.
Reflection
Which of these skills are you most interested in learning more about?
Sources:
https://www.verywellmind.com/distress-tolerance-2797294
https://dbt.tools/distress_tolerance/index.php