DBT Distress Tolerance Skills
Dialectical behavior therapy (DBT) offers structured, evidence-based skills for tolerating intense distress in the moment.
TIPP for severe distress
Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation quickly lower physical arousal.
ACCEPTS for moderate distress
Activities, Contributing, Comparisons, opposite Emotions, Pushing away, other Thoughts, and Sensations create helpful distance from overwhelming feelings.
Self-soothe for milder distress
Engaging your five senses with something comforting can help settle distress before it escalates.
DBT skills workbook
Practical dialectical behavior therapy exercises.
This content offers general coping skills and educational information, not a diagnosis or a substitute for professional crisis support or therapy. If you are having thoughts of harming yourself or are in immediate danger, please call or text 988 (Suicide & Crisis Lifeline), text HOME to 741741 (Crisis Text Line), or call 911 right now.