I would like to practice Distress Tolerance

What is this for?

Use Distress Tolerance when emotions feel too big right now and you:

• can't fix the problem immediately,
• and you can't afford to make things worse.

The goal is not "feel great." The goal is: get through the next minutes safely, then come back to problem-solving later.

Step 1 — Quick check (10 seconds)

Pick one:

• Crisis level (0–10): ____
• Urge: "I want to ____."

If your urge includes harming yourself or someone else, jump to Step 2 (STOP) first.

Step 2 — STOP (1 minute)

• S — Stop: Freeze for a moment. Don't react yet.
• T — Take a step back: Physically step back or mentally pause.
• O — Observe: Notice what's happening (emotion, thoughts, body cues, urges).
• P — Proceed mindfully: Choose the next right step (not the fastest one).

Now choose one tool below.

Step 3 — TIPP (2–5 minutes)

Use TIPP when your body feels "revved up" (panic, rage, intense anxiety). TIPP targets your physiology so your mind can catch up.

Pick one (or do two):

• T — Temperature (30–60 seconds)
  • Splash cold water on your face or hold something cold to your cheeks/eyes.
• I — Intense exercise (30–90 seconds)
  • Do jumping jacks, brisk stairs, or a fast walk in place until you feel a shift.
• P — Paced breathing (1–2 minutes)
  • Breathe out slower than you breathe in (example: 5 in, 7 out).
• P — Paired muscle relaxation (1–2 minutes)
  • Gently tense muscles on the inhale, relax on the exhale, notice the difference.

Then re-rate: distress 0–10 = ____

Step 4 — ACCEPTS (5–15 minutes)

Use ACCEPTS to get through the moment when you can't solve the problem right now.

Pick one letter:

• A — Activities: do something absorbing (shower, clean a corner, game, walk).
• C — Contributing: small help (text support, tidy shared space, kind act).
• C — Comparisons: remember times you survived hard moments before.
• E — Emotions (opposite): watch/listen to something that shifts mood.
• P — Pushing away: set it on a "mental shelf" for 10 minutes.
• T — Thoughts: do a different mental task (count backward, puzzle).
• S — Sensations: safe strong sensation (mint, cold drink, textured object).

Step 5 — Self-soothe with the 5 senses (3–10 minutes)

Self-soothing means using sight, sound, touch, smell, taste to comfort your nervous system.

Pick one sense:

• Sight: candle, calming image, nature view.
• Sound: music, white noise, calming playlist.
• Touch: warm blanket, soft fabric, shower.
• Smell: tea, lotion, essential scent you like.
• Taste: warm drink, mint, something comforting.

Step 6 — Return to the next best skill (10 seconds)

When distress drops even a little:

• If the problem is still there → go to Problem Solving.
• If the emotion fits facts but is intense → Emotion Regulation tools.
• If it's about another person → Interpersonal Skills.

(DBT teaches distress tolerance as "survive the moment" skills so you can do the next effective thing.)