Distress tolerance sessions
Distress Tolerance skills help you get through moments of intense emotional pain without resorting to behaviors that might cause long-term harm. These skills are not about solving problems, but about getting through the storm safely.
This module will guide you through evidence-based DBT techniques like crisis survival strategies, self-soothing, and radical acceptance — all designed to help you tolerate distress and stay grounded during emotional emergencies.
Session 1: Introduction to Distress Tolerance
Session 1Understand what distress tolerance is and why it’s critical for emotional survival.
Tap into your Distress tolerance zone with this session.Session 2: STOP Skill – Immediate Crisis Management
Session 2Learn the STOP skill — Stop, Take a Step Back, Observe, Proceed Mindfully — for use in the heat of a crisis.
Tap into your Distress tolerance zone with this session.Session 3: TIPP Skill – Managing High Arousal
Session 3Learn physical regulation strategies to cool your body and mind during extreme emotional states.
Tap into your Distress tolerance zone with this session.Session 4: Self-Soothing & Distraction – Finding Safety
Session 4Practice grounding yourself using your senses or distracting your mind during emotional overwhelm.
Tap into your Distress tolerance zone with this session.Session 5: Radical Acceptance – Letting Go of the Fight
Session 5Learn how accepting reality — even painful reality — can free you from unnecessary suffering.
Tap into your Distress tolerance zone with this session.