Distress Tolerance and DBT - Understanding It there's hope!

What is Distress Tolerance?

Distress tolerance means how well we handle tough feelings. Sometimes, we feel sad, angry, or scared. These feelings can be hard to manage. Learning to cope with these feelings is important. It helps us stay calm and safe.

Does any of this sound like you?

• Do you ever feel like your emotions turn very negative and intense?
• Your responses to the emotions seem out of your control?
• Would you like to feel more sure of your responses and how you react?
• You see the reaction of others and know it’s impacting their responses?

These are a few of the questions you might consider when you think about some emotions. Let’s discuss what it can be, and how to better cope and manage these emotions.

Why is Distress Tolerance Important?

Without distress tolerance, people may also turn to unhealthy activities. You can ask yourself if you identify with any of these. Some of the more common responses are:

• Drinking alcohol in excessive amounts.
• Experiment with drugs
• Engage in dangerous behaviors.

These, or others, are you a good way to handle feelings. It adds more problems to their lives.

Dialectical Behavior Therapy – How Can it Help?

One way to learn distress tolerance is through therapy. There is a specific type of therapy called Dialectical Behavior Therapy, or DBT.

What is Dialectical Behavior Therapy (DBT)?

DBT was created by Marsha Linehan to help people with strong emotions. It was developed in the 1970’s and has proven to be an effective treatment method.

It teaches skills to handle feelings in a better way. DBT includes four (4) main parts.

Let’s look at each part.

Mindfulness

Mindfulness means paying attention to the present. It helps us notice our feelings without judging them. When we are mindful, we can understand our feelings. This makes it easier to cope.

For example, if you feel angry, mindfulness helps you notice that feeling. Instead of acting out, you can take a breath. This can help you make a better choice.

Emotion Regulation

Emotion regulation teaches us how to understand our feelings. It helps us know why we feel certain ways. Knowing this can help us change our feelings.

For example, if you feel anxious about a test, you can use emotion regulation skills. You might tell yourself it is okay to feel scared, but you can still try your best.

Interpersonal Effectiveness

This part helps us communicate better. We learn to ask for what we need. We also learn to say no when we need to. Healthy communication can reduce stress and conflict in relationships.

For instance, if your friend wants you to do something you don’t want to do, you can say no. This helps you stand up for yourself without creating more drama.

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Real-Life Applications of Distress Tolerance

Because we are looking at Distress Tolerance, let’s look at some specific examples of how you can benefit from learning this part of DBT.

How to Use Distress Tolerance Skills

1. During a Test
   • If a student feels anxious during a test, they can practice deep breathing. This technique helps them relax and focus again.
2. After a Fight with a Friend
   • When a person has a fight, they may feel hurt. Instead of lashing out, they can practice self-soothing techniques.
   • Writing in a journal can also help process the feelings about what happened with the friend and lead to better understanding
3. When feeling overwhelmed
   • If a person has too many tasks, they might feel stressed. This leads to nothing getting done and only increases the stress meter.
   • Use distraction skills. Watch a favorite show to break the stress cycle
   • Talk a short walk to “clear your head”.

Build a Support System

DBT encourages building a support system. Having friends and family to talk with can make a difference. It’s important to share feelings with trusted people. This can help reduce feelings of isolation.

Support systems help us manage distress. Talking to others can provide new ideas and perspectives. They can remind us of the skills we are learning in DBT.

Practicing DBT Skills Daily

It is important to practice DBT skills every day. Just like any skill, the more we practice, the better we become. We can set small goals. For example, if we want to work on mindfulness, we can try to spend five minutes each day being mindful.

We can also use a journal. Writing down our feelings helps us understand them. It shows how we use our distress tolerance skills over time.

The Benefits of DBT

Many people have found DBT to be helpful. They feel more in control of their emotions. They can cope better with stress and challenges.

DBT can lead to:

• Better relationships

• Improved self-esteem

• Greater happiness

Distress Tolerance is very important. Learning to handle tough feelings helps us live better lives.

DBT offers wonderful tools for coping. By using mindfulness, distress tolerance skills, emotion regulation, and communication skills, we can learn to manage our emotions.

Working with a Mental Health Professional – Let’s Make the Changes Easier.

For many, learning how to make the changes needed can feel like an impossible task.

You can feel isolated and not sure if the changes are working.

With practice, we can handle life’s challenges with bravery and strength. We can feel our feelings without letting them take over. That is the power of DBT and distress tolerance.

How Do I Take the Next Step?

If you would like to attend the next DBT Psychological Skills Group – Distress Tolerance – click here.

You can learn about the group and request information to register.

This can be the start to the healthier ways of managing your emotions.

For more information on DBT and Distress Tolerance, click here

Pathways Counseling Services is the top-rated therapy and counseling service in Scottsdale, Arizona, year after year. We can help you change the impact of distress tolerance on your life. Find a happier and healthier life through effective mental health care. Remember, there is help and support available to you. We are here for you. You can reach us by phone at 480-235-1682or send us a message.