Distress Tolerance Techniques: Surviving Emotional Crises

Emotional crises can be overwhelming and feel impossible to endure. However, with the right tools, you can navigate these challenging times with greater resilience. Distress tolerance skills — a key component of Dialectical Behavior Therapy (DBT) — provide practical strategies for surviving emotional storms.

What is distress tolerance?

Distress tolerance involves developing the ability to cope with intense emotional or physical pain without resorting to harmful behaviors. It's about finding ways to survive difficult moments until things improve.

Effective distress tolerance techniques

Grounding Techniques: These help you stay present and connected to your body.

• Deep breathing

• Five senses grounding (focus on what you see, hear, touch, taste, and smell)

• Body scan (pay attention to different parts of your body)

Distraction Techniques: Shifting your focus can provide temporary relief.

• Engage in activities you enjoy (hobbies, exercise, spending time with loved ones)

• Watch a funny movie or TV show

• Listen to music

• Engage in problem-solving unrelated to the crisis

Self-Soothing Techniques: These help calm your nervous system.

• Taking a warm bath or shower

• Using aromatherapy or essential oils

• Practicing progressive muscle relaxation

• Enjoying a favorite comfort food (in moderation)

Improving the Moment: Focus on making the current moment more tolerable.

• Accepting the situation as it is

• Finding meaning in the experience

• Practicing self-compassion

• Seeking support from others

Remember, distress tolerance is about surviving, not thriving. It's okay to not feel okay. By practicing these techniques, you'll build resilience and increase your ability to cope with future challenges.

Would you like to explore specific distress tolerance techniques in more detail, such as the TIPP or IMPROVE skills? Our team at Salt River Therapy is equipped with a plethora of techniques to support you in your healing journey. Click the link below and schedule a free phone consultation with any of our qualified therapists.