Understanding the Role of Distress Tolerance in DBT
Everyone faces uncomfortable situations in life. That’s why learning to let go of anxiety and maintain a grounded perspective in the midst of frustrating circumstances is such a valuable ability. In Dialectical Behavior Therapy (DBT), these techniques are known as distress tolerance skills. DBT aims to help people develop psychological flexibility so that they can build healthy relationships, overcome challenges in pursuit of their goals, and find contentment while letting go of the need for rigid control.
By applying distress tolerance skills in various situations, you can uphold your boundaries without isolating yourself from others and stay calm while working through obstacles. You’ll be able to deal with the minor annoyances of everyday life without becoming impatient. Here are a few different categories of distress tolerance skills that anyone can benefit from.
TIPP
TIPP stands for “Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation.” All of these physical techniques can help people relax when they’re frustrated or upset. For example, cooling yourself down with a temperature shift by splashing cold water on your face can help you let go of stress. Intense exercise allows you to relieve intense emotions. Pacing your breathing can slow your rapid heart rate and ease your jitters. Additionally, paired muscle relaxation involves tightening a muscle group and then releasing your hold, freeing yourself from tension in the process.
ACCEPTS
The acronym ACCEPTS refers to “Activities, Contributing, Comparisons, Emotions, Push Away, Thoughts, and Sensations.” When you’re upset about a situation outside of your control, engaging in any activity that involves mental or physical effort can take your mind off of it.
Contributing entails helping someone else out. You can contribute within your social circle or through volunteering. Compare your current circumstances to past difficulties you’ve overcome, or that other people have survived. You can draw on your inner strength and recognize that this won’t last forever.
Invoking an alternative emotion by finding something funny to watch, or simply pushing away the feeling momentarily, is also a valid coping strategy. Alternatively, you can occupy your mind by thinking of something else. Finally, you can soothe yourself with pleasant sensations. Try taking a hot bath or sipping on a flavorful tea. Focus on all five of your senses, or move your body.
IMPROVE
“Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Vacation, and Encouragement” add up to IMPROVE. Try imagining yourself dealing with the problem successfully. Identifying meaning in troubling times or praying to a higher power can help. Alternatively, you can surrender your problems to the universe or choose a relaxing activity to momentarily relieve stress.
You don’t need to go far to take a vacation. Instead, try going to a local park or taking a walk to switch up your environment and mood. Don’t forget to give yourself encouragement with motivating affirmations.
Pro and Con List
Depending on the situation you’re dealing with, it’s not always easy to decide on your course of action, especially if you’re anxious. Using a pro and con list can help you figure out whether your instincts are leading you in the right direction. Take your time to think through different choices and potential consequences. Review the list when you’re feeling calm and centered so you can make a well-reasoned decision.
Radical Acceptance
Ultimately, if you’re able to uphold the principle of radical acceptance, you’ll be able to keep your chin up through tough times. Radical acceptance entails making your peace with your circumstances. You can commit to making distinct choices to improve those circumstances, or simply accept the situation for what it is.
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