DBT Distress Tolerance Tools 3.8

DBT Distress Tolerance Skills are designed to navigate moments of intense emotion without exacerbating the situation. In certain circumstances, you may not be able to improve the situation, but you can weather the storm calmly.

DBT Distress Tolerance Skills are not intended for making life fulfilling or implementing long-term changes. In dialectical behavior therapy, the acknowledgment is made that immediate improvement may not always be feasible. For instance, in moments of conflict or road rage, it may be challenging to apply DBT skills instantaneously and completely alter your reactions. It is essential to recognize that being human entails experiencing emotions, and while you may not be able to eliminate anger during an altercation, refraining from exacerbating the situation by articulating every negative thought could prevent causing harm.

This application aids users by providing an introduction to DBT and its principles before delving into the specifics of distress tolerance skills. By grasping the core concepts of DBT, individuals can better understand how these skills can be incorporated effectively into their daily lives.

The app features an overview of the 7 DBT Distress Tolerance skills:

• TIP
• Pros & Cons
• Distract/Soothe/Improve
• Radical Acceptance
• Willingness
• Mindfulness of Current Thoughts
• Half-Smiling

Moreover, interactive tools are available within the app:

• Suicide Prevention Hotline: Immediate access to support in times of high distress.
• Fix My Temperature: Helps users understand how temperature influences emotions and provides strategies for managing this impact.
• My Exercises: Suggests exercises to alleviate distress and enhance well-being.
• My DSI Activities: Guides users in transitioning from negative to positive mindsets through tailored activities.
• Mental Willingness: Assists in fostering openness and willingness in challenging situations.
• A Week of Half Smiling: Encourages the practice of Half-Smiling to observe its effects on mood and well-being.

These tools are beneficial for beginners as well as advanced DBT practitioners, serving as valuable resources for ongoing learning and practice.