DBT Distress Tolerance Skills Worksheet (Free PDF Download)

Distress tolerance skills are techniques to help you cope with intense emotions without engaging in unhealthy behaviors.  This worksheet introduces clients to core DBT distress tolerance strategies:

• ACCEPTS: Learn to Accept the situation, Commit to staying present, Observe your emotions without judgment, Push Away urges to act impulsively, Engage in healthy distractions, Thrive in the moment with self-soothing techniques, and Solutions - identify healthy coping mechanisms.
• IMPROVE the Moment: When overwhelmed, this acronym guides clients to Identify the situation, Mindfully describe their emotions, Practice deep breathing, Observe bodily sensations, Vow to stay safe, and Engage healthy distractions.
• Radical Acceptance: Learn to accept what is outside your control and focus on what you can manage.
• Distraction Techniques: Explore healthy activities to redirect your attention and reduce emotional intensity.

Why Our DBT Distress Tolerance Skills Worksheet is Essential

• Skill-Building: Provides a framework for clients to learn practical skills for managing intense emotions.
• Reduced Suffering: Empowers clients to tolerate distress in a healthy way, reducing the urge to engage in self-destructive behaviors.
• Improved Emotional Regulation: Provides tools to regulate emotions effectively and navigate challenging situations with greater control.