Distress Tolerance
Continue trying these skills until you find the skill that is right for you. What if you try a skill and it doesn't work? Do it again and again until it does.
Knowing your emotions should last about thirty minutes (unless you restart the emotion wave) can help you get through the crisis. If in thirty minutes you do not feel regulated, check to see if you are ruminating and restarting the emotion wave. Also, ask yourself if you have taken care of your body for the day. Do a mind-body check to see if you have set yourself up to succeed.
Feeling Overwhelmed?
YOU’VE GOT THIS!
Tip the Temperature: TIP DBT Skill
Narrated by Dr. Shireen Rizvi Illustrated by Jesse Finkelstein.
TIP Skills: Intensive Exercise
The second skill in TIP, intense exercise. Taught by Dr. Shireen Rizvi Illustrated by Jesse Finkelstein.
TIP Skills: Paced Breathing
The third TIP Skill, paced breathing. Taught by Dr. Shireen Rizvi Illustrated by Jesse Finkelstein.
TIP Skill: Paired Muscle Relaxation
The fourth TIP Skill, Paired Muscle Relaxation. Taught by Dr. Shireen Rizvi Illustrated by Jesse Finkelstein
DBT Distress Tolerance #3: Distracting Activities
Self Soothe
This video describes the DBT-Skill Self-Soothe using your 5 senses.
60 Second Skills: The S.T.O.P. skill
Sometimes we are so upset that we react impulsively instead of responding thoughtfully to a problem.
Distract with Accepts
This video describes the DBT Skill of Distract using ACCEPTS.
IMPROVE
This video describes the DBT-Skill of IMPROVE.