Introduction to the DBT Distress Tolerance module. Learn how and when to use the distress tolerance skills. Overview of acceptance strategies and crisis survival strategies.

Learn five basic ways to deal with a problem. The DBT Skills on this video platform will give you the tools that you need to deal effectively with problems.

1. Stay miserable
2. Make things worse by acting ways that may lead to negative consequences now or in the future.
3. Problem solve the...

Learn how to reduce emotional suffering by accepting your reality. Radical acceptance allows us to accept the reality that you are in instead of the reality you wish you were in. Doing this allows you to act effectively according to your reality. Based on DBT Skill of Radical Acceptance.

Watch this clip from our Live DBT Skills class where we discussed the Acceptance Skills of Radical Acceptance, Turning the Mind, and Willingness.

Learn ways that your body can communicate to your mind in order to create greater acceptance and to reduce emotional suffering. Learn the helpful DBT Skills of half-smile and willing hands.

Learn the very valuable DBT STOP skill, which helps you to slow down your reactions and respond with mindful awareness.

S - Stop
T - Take a step back
O - Observe
P - Proceed Mindfully

Use the DBT ACCEPTS skills to Distract when feeling intense emotion. Distracting can be helpful in distracting your mind from things that may reactivate the strong emotion.

The DBT TIPP skill helps to rapidly change an emotion by creating neurophysiological changes that create a sense of calm and wellbeing.

This video will explain how to do a progressive muscle relaxation practice to improve relaxation and reduce emotional intensity.

The DBT Self-Soothe skills help you to nurture and soothe yourself when you are experiencing an intense emotion. These skills can also be used as important self care techniques to reduce stress.

The DBT IMPROVE skills help to intentionally increase positives in a situation. This skill is part of the DBT Distress Tolerance module and can help you to effectively deal with distressing emotions by improving the moment.

Stop acting on urges that lead to negative consequences! This video provides you with a simple strategy that you can use if you struggle with acting on urges. Use the handout for a quick reference!

Watch this video to learn a DBT technique called Urge Surfing. It is the mindfulness practice of riding the wave of your urge without acting on it. With time, your brain will begin to recognize that you can experience and urge with out needing to act on it.

Watch this video to learn how to use Pros and Cons to better connect to Wise Mind during distress when having urges to act in problematic ways. This video is a clip from a previous live DBT Skills class.