Distress Tolerance Skills for Teens and Adults: 5 Strategies to Cope in Crisis
Distress tolerance skills are essential tools for adolescents and adults alike. They help individuals navigate overwhelming emotions without resorting to impulsive or harmful behaviors. These skills—often drawn from Dialectical Behaviour Therapy (DBT)—support teens in managing emotional intensity and help adults stay grounded during times of stress, conflict, or uncertainty. While distress tolerance doesn’t eliminate discomfort, it empowers people to endure it safely and respond with greater control and clarity.
5 Distress Tolerance Strategies to Try
• Distraction
Shift your focus temporarily with an activity like going for a walk, watching a show, playing a game, or calling a friend. The goal is to give your mind a break from the distress until it passes.
• Self-Soothing
Use your five senses to calm your body and mind. Light a scented candle, drink a warm tea, listen to soothing music, or wrap up in a soft blanket. These simple actions can regulate your nervous system.
• TIPP Skills
Change your body’s chemistry fast with:
Temperature: Splash cold water on your face or hold an ice cube.
Intense exercise: Do jumping jacks or a fast-paced walk.
Paced breathing: Inhale for 4, exhale for 6.
Paired muscle relaxation: Tense and release muscle groups.
• Radical Acceptance
Accept the situation as it is, without approval or resignation. Fighting reality often increases suffering. Radical acceptance helps you move forward, even when things are painful.
• IMPROVE the Moment
Use the DBT acronym to shift your perspective:
Imagery
Meaning
Prayer or reflection
Relaxation
One thing in the moment
Vacation (mental break)
Encouragement (self-talk)
These skills are not about fixing the problem immediately—they're about getting through the moment without making things worse. Over time, practicing distress tolerance can lead to greater emotional resilience and confidence in your ability to handle life’s ups and downs.
Need support learning these skills? Reach out to an experienced psychologist like Brent who can guide you through applying them in real-life situations.
