10 Effective DBT Distress Tolerance Exercises You Can Try Today

Dialectical Behavior Therapy (DBT) offers a range of skills designed to help individuals manage distressing emotions and situations. Whether you're familiar with DBT or just starting out, these exercises can serve as practical tools for improving your emotional regulation and coping strategies. Drawing from my experiences living with someone who practiced DBT, I’ve seen firsthand how these skills can help. Below are ten effective DBT distress tolerance exercises you can try today.

What is Distress Tolerance?

Distress tolerance skills are designed to help you endure and navigate difficult emotions or situations without resorting to harmful behaviors. They focus on accepting the reality of a situation and finding ways to cope effectively. These skills can be particularly helpful during crises or when you feel overwhelmed.

1. TIPP Skills

TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation. Each component helps to quickly lower emotional arousal.

• Temperature: Splash cold water on your face or hold an ice pack.
• Intense Exercise: Engage in a quick burst of physical activity, like running or jumping jacks.
• Paced Breathing: Slow your breath to calm your mind; inhale for a count of four, hold for four, and exhale for four.
• Paired Muscle Relaxation: Tense and relax different muscle groups while breathing deeply.

2. Self-Soothe with the Five Senses

Engage your senses to create a calming environment. Here’s how:

• Sight: Look at a favorite photo or artwork.
• Sound: Listen to soothing music or nature sounds.
• Touch: Hold a soft blanket or pet a furry friend.
• Taste: Enjoy a piece of chocolate or sip herbal tea.
• Smell: Use essential oils or light a scented candle.

3. Grounding Techniques

Grounding can help you stay present. Try these:

• Focus on your feet on the ground.
• Count backwards from 100 by threes.
• Describe your surroundings in detail—what you see, hear, and feel.

4. Radical Acceptance

Embrace the idea that some things cannot be changed. Practice saying, “It is what it is,” and acknowledge your feelings about the situation without judgment.

5. Wise Mind

Access your “wise mind” by balancing emotional and rational thoughts. Ask yourself:

• What do I feel?
• What do I think?
• How can I combine both to make a decision?

6. Distraction Techniques

Sometimes, stepping away from distressing thoughts can provide relief. Here are some ways to distract yourself:

• Read a book or watch a movie.
• Engage in a hobby like painting or knitting.
• Connect with friends or family, even if it’s just a quick chat.

7. Mindfulness

Practice being present in the moment. Try this short exercise:

• Focus on your breath for five minutes.
• Notice your thoughts without judgment; let them pass like clouds in the sky.

8. Create a Crisis Survival Plan

Having a plan can reduce anxiety. Include:

• A list of coping strategies.
• Contacts for support.
• Activities that help you feel better.

9. Use Positive Affirmations

Challenge negative thoughts by using positive affirmations. Write down three statements that encourage self-compassion, such as:

• “I am doing my best.”
• “It’s okay to feel this way.”
• “I can handle this.”

10. DBT Diary Card

Using a DBT diary card can help you track your emotions and skills used throughout the week. This practice enhances self-awareness and accountability. For more on utilizing a diary card effectively, check out Your Ultimate Guide to the DBT Diary Card Template: How to Use It Effectively.

Try It Today: Quick DBT Skill Exercise

Here’s a simple DBT distress tolerance exercise you can try right away:

• Grounding Exercise:
  • Sit in a comfortable position.
  • Close your eyes and take three deep breaths.
  • Focus on the sensations in your body—feel the ground beneath you.
  • Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

How DBT Pal Can Help

If you're looking for a structured way to practice DBT skills, the DBT Pal iOS app is an excellent resource. It helps you track your diary cards, practice skills, and build a daily routine. With user-friendly features, you can easily integrate these distress tolerance exercises into your life.

Conclusion

Practicing DBT distress tolerance exercises can empower you to handle life's challenges with greater ease. Remember, these skills take time and practice, so be patient with yourself. For more tips on mastering DBT skills, check out Mastering DBT Skills for Emotion Regulation: A Practical Guide for Everyday Life and How a DBT Diary Card App Can Transform Your Mindfulness Practice. Embrace the journey, and take one step at a time.