What's Distress Tolerance? Learn How to Manage Your Distress Through DBT

Distress tolerance skills are actually rooted in Dialectical Behavior Therapy (DBT), which is a type of Cognitive Behavior Therapy (CBT).

So, let’s dive in!

What should you know about distress tolerance?

How can you use it to manage any distress in your life?

There are many reasons someone might have a low distress tolerance.

For example, your childhood or adolescence could shape whether you have a high or low distress tolerance. A child who was scolded for showing normal emotions, like crying, might have a low distress tolerance since they aren’t sure how to deal with or cope with intense emotions.

1. Self-Soothing Techniques

This involves relaxation techniques to help improve the clarity of thought.

2. Distraction

There are tons of ways to do this. Basically, distracting yourself helps you calm down, then approach the situation from this state.

3. Practice Radical Acceptance

When you feel out of control, you can feel increased anxiety, fear, depression, and overwhelm.

You might even feel paralyzed. Yet, practicing this technique can help you overcome these extreme emotions and begin to move forward. 

You’re struggling to get anything done.

STOP by pausing, then taking a step back.

Breathe here.

Then, really tune into how you feel and examine what needs to be completed.

From there, you can proceed mindfully, determining the best action forward.

5. The TIPP Skill

TIPP is another common distress tolerance skill used by DBT therapists. TIPP stands for:

Temperature

Intense exercise

Paced breathing

Progressive relaxation

People who should listen to this show are psychotherapists, mental health counselors