Distress Tolerance
Distress Tolerance skills are designed to help you survive crisis moments without making things worse. These skills focus on accepting reality, managing intense emotions, and riding out pain in the short term—especially when you can’t change the situation right away.
STOP
Stop.
Take a step back.
Observe.
Proceed Mindfully.
TIPP
Tip the temperature - dunk your face in cold water and hold your breath to trigger the dive response in your body.
Intense exercise - get your heart rate up for a few minutes.
Paced Breathing - Slow your breathing, make your exhales slightly longer than your inhales.
Paired Muscle Relaxation- Tense and relax your muscles as you breathe out saying "relax" to yourself.
IMPROVE the Moment
A collection of tiny mindset shifts and comforts:
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Imagery (visualize a calm or safe place)
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Meaning (remind yourself of your why)
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Prayer or pause (connect to something bigger than you)
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Relaxation (deep breathing, stretching)
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One thing in the moment (fully focus on right now)
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Vacation (a mini one—even just 10 quiet minutes)
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Encouragement (talk to yourself with kindness)
Radical Acceptance
Radical acceptance is the practice of gently letting go of the fight against what is. It’s not about liking the situation or pretending everything’s okay. It’s about softening into the truth of the moment, even when it’s painful.
Instead of spiralling into “this shouldn’t be happening,” radical acceptance invites you to pause and breathe, whispering instead, “this is happening.” In that shift, even the heaviest moments can feel a little lighter. It’s a way of meeting reality with compassion instead of resistance, and it opens the door to peace, clarity, and healing, one breath at a time.
Distract with ACCEPTS
A list of gentle ways to shift your focus when your emotions feel too big:
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Activities (draw, organize, bake, move your body)
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Contributing (do something kind for someone else)
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Comparisons (remind yourself of what you’ve survived before)
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Emotions (watch a funny video, listen to music)
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Pushing away (shelve the problem for now)
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Thoughts (count something, do a puzzle)
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Sensations (try something cold, spicy, textured)
Self Soothe
Self-soothing is the practice of calming yourself through your five senses. When emotions feel overwhelming, this skill helps you gently ground in the present moment and remind your body that it’s safe.
You might light a candle, wrap up in a soft blanket, sip a warm drink, or listen to calming music. Maybe you hold something cool or breathe in a comforting scent.
It’s not about fixing everything. It’s about offering yourself the care and comfort you deserve, one small moment at a time.