Distress Tolerance: How to Use These Skills in Everyday Challenges

Life can get overwhelming and it’s not always easy to remain calm. Managing difficult emotions effectively can help you quickly regain balance when faced with new stress. Distress tolerance skills are tools designed to help you handle tough situations and strong emotions, as well as help you accept the reality of the situation when you feel powerless to change it. 

Below are three distress tolerance skills that can be used in everyday life to help you manage stress and stay balanced even when things get rough.

TIPP Skill (temperature, intense exercise, paced breathing, and progressive muscle relaxation)

These are tools to help you reduce and navigate acute or overwhelming distress. You can start the TIPP skill by filling up a bowl of ice water and dunking your face into it at least ten times to reset your body and mind. Next, you can do a burst of exercise, such as running in place, going for a walk, or doing jumping jacks, to help release the stress. Then, practice paced breathing to soothe your nervous system by inhaling slowly through your nose and exhaling through your mouth. Finally, try progressive muscle relaxation by tensing and then relaxing different muscle groups, such as your fists or shoulders, to ease physical tension. Using these steps together can help you feel more in control and less overwhelmed.

The STOP (stop, take a step back, observe, proceed mindfully) Skill

The STOP skill is a helpful technique for managing strong emotions and making thoughtful decisions. To use it, first stop what you’re doing and take a moment. Next, step back from the situation to create some distance. Then observe your feelings and thoughts to understand what’s going on. Finally, proceed mindfully by choosing your response carefully. This approach helps you stay calm and handle emotions more effectively, which is key for emotional regulation.

Self-Soothing Skill

The self-soothe skill helps you de-escalate by using all five senses to create a comforting experience. You can start by looking at something soothing, like a calming picture. Listen to relaxing music or sounds to help settle your mind. Use pleasant scents, such as lavender or a favorite candle, to create a peaceful atmosphere. Enjoy a comforting food or drink, like hot tea or a sweet treat, and touch something soft, such as a cozy blanket or a warm mug. Engaging all your senses in this unified way helps you feel more relaxed and can ease emotional distress.

Conclusion

Distress tolerance skills are helpful tools for managing intense emotions and handling stress more effectively. By using techniques like self-soothing and mindfulness, you can remain calm and make better decisions during challenging times. Seeking support from a mental health professional can greatly enhance your ability to manage distress and build effective coping skills. 

References

Compitus, K. (2024b, July 28). What are distress tolerance skills? Your ultimate DBT toolkit. PositivePsychology.com. https://positivepsychology.com/distress-tolerance-skills/#:~:text=A%20person’s%20ability%20to%20manage,%2C%20%26%20Tull%2C%202011). 

Linehan, M. (2024). STOP skill. Dialectical Behavior Therapy (DBT) Tools. https://dbt.tools/emotional_regulation/stop.php 

Safilian-Hanif, C. (Ed.). (2024b, August 9). Tipp: DBT skills, worksheets, videos, exercises. Dialectical Behavior Therapy. https://dialecticalbehaviortherapy.com/distress-tolerance/tipp/#:~:text=TIPP%20is%20an%20acronym%20that,navigate%20acute%20or%20overwhelming%20distress.