DBT distress tolerance skills help you survive acute emotional crises without acting impulsively. Learn how to use distraction and self-soothing techniques to reduce emotional intensity safely.
Distress tolerance skills, developed as part of Dialectical Behavior Therapy (DBT), are specific techniques used to navigate acute emotional crises. When distress becomes overwhelming, the immediate goal of these skills is not to solve the underlying problem, but to help a person survive the moment without engaging in destructive behavior or making the situation worse.
If there is immediate danger to life, an injury, or a risk of harming yourself, contact local emergency services and someone who can stay with you. Distraction skills do not replace urgent help. The examples below are optional ways to navigate distress, not a complete DBT protocol; choose only what is comfortable and appropriate for your circumstances.
During periods of intense stress, the ability to think logically decreases. Attempting to resolve a complex interpersonal or financial issue at the peak of emotional arousal often leads to impulsive decisions. Distress tolerance is applied precisely when a problem cannot be fixed immediately, yet the emotional pain demands an immediate response. These techniques buy time, allowing the intensity of the emotion to decrease to a level where rational thought is possible again. Such approaches are foundational to modern therapeutic frameworks, like Third Wave CBT, which emphasize accepting difficult experiences rather than fighting them immediately.
Consider this illustrative example. On a Friday evening, Mark receives a harsh email from his boss criticizing his project. His immediate reaction is to draft an angry reply and quit his job. His stress level is extremely high. Instead of giving in to the impulse, Mark recognizes that he is in a crisis state. He decides to delay his response until Monday and uses distraction skills: he washes the dishes, focusing entirely on the temperature of the water, and then watches a comedy. By Saturday morning, his anger has subsided, and he can plan a constructive response. In moments like this, the STOP skill for anxiety can also be useful to enforce a pause before acting.
ACCEPTS is an acronym for a set of techniques designed to temporarily distract you from a crisis. These methods do not require significant time or money:
The Self-Soothe skill involves deliberately using the five senses to lower emotional tension. This can be adapted to almost any environment:
The IMPROVE skills help change your perception of the current situation, making it more tolerable. This includes Imagery (visualizing a safe place), Meaning (finding purpose in overcoming the struggle), Prayer or personal philosophy, and Relaxation, such as practicing progressive muscle relaxation. It is also helpful to focus on One thing in the moment, take a brief Vacation from the problem (a 10-minute mental break), and use Encouragement by talking to yourself as you would to a close friend.
A common misunderstanding is that distress tolerance skills are a way of avoiding problems or suppressing emotions. In reality, it is a strategic delay. You are not ignoring the problem forever; you are simply postponing your response until you can consider the available options more calmly.
A feasible nonclinical next step is to create a small "crisis kit" containing items that engage different senses (e.g., a mint, a smooth stone for touch, a list of encouraging phrases) and keep it accessible.
It is important to note that DBT is a structured psychotherapy that helps with emotion regulation and harmful behavior. Using selected coping skills is not equivalent to completing a full treatment program. Psychotherapy involves working with a trained professional. When seeking support, ask the provider about their qualifications, their experience with your specific difficulties, the methods they use, the goals of therapy, and how progress will be measured.
Want to explore your situation?
Talk to an AI psychologist — anonymous, non-judgmental, whenever you need
🌿Start a conversationDisclaimer
This article is for informational and educational purposes only. It is not a substitute for professional psychological advice, diagnosis, or treatment. If you are in a crisis situation, please reach out to a qualified mental health professional or a crisis helpline.