DBT Distress Tolerance Skills
This technique is used to reduce emotional intensity by practicing slow, controlled breathing, often paired with focusing on each inhale and exhale.
What is Paced Breathing?
This cognitive distortion occurs when you interpret a situation in an overly negative way, without taking all the facts into account.
What is Overgeneralization?
You are feeling overwhelmed with anxiety after a stressful meeting with a colleague at work. Describe how you could use one Distress Tolerance skill to manage your emotions in the moment.
Use the TIPP skill, such as Paced Breathing to calm your body, or Temperature by splashing cold water on your face to reset your emotional state.
The TIPP skills in DBT can only be used to manage physical pain.
False. TIPP skills are used to regulate emotional intensity, not just physical pain.
They live in a pineapple under the sea and flip Krabby Patties and jellyfish together.
Who are SpongeBob and Patrick?
In DBT, this skill helps to reduce distress by focusing on a single sensory experience, such as the warmth of a cup or a soft fabric.
What is Self-Soothing with touch?
This cognitive distortion involves creating a worst-case scenario and assuming it will happen, even when there is no evidence to support it.
What is Catastrophizing?
You're feeling frustrated about having missed the deadline for a course you wanted to register for. Identify a Cognitive Distortion that may affect your thinking about the situation, and reframe the thought to be more balanced, neutral, or positive.
You might be Overgeneralizing by thinking “I’m always behind” — instead, reframe it to “I missed one deadline, but I can still finish on time next week.”
Using Paced Breathing involves taking long, slow breaths to help reduce emotional intensity, but it has no impact on physical distress.
False. Paced Breathing helps both emotional and physical distress by calming the nervous system, reducing anxiety, and lowering the heart rate.
This mystery-solving dog and his snack-loving friend are always on the hunt for g-g-g-ghosts!
Who are Scooby-Doo and Shaggy?
This DBT skill uses a physical change, like splashing cold water on your face, to help reset the emotional system and regain control.
What is Temperature (TIPP)?
This cognitive distortion occurs when you ignore or dismiss positive events or achievements, instead focusing solely on the negative aspects.
What is Disqualifying the Positives?
A friend gives you constructive criticism about how you handled a difficult social situation at dinner last night and you feel defensive. Describe How you could use a Distract with ACCEPTS skill to manage your emotional reaction?
You could engage in a brief activity, like texting a supportive friend or taking a walk, to help calm your emotional response before addressing the feedback.
You can use the ACCEPTS distraction skills to avoid facing your feelings altogether.
False. Distraction is meant to help you manage distress in the moment, not avoid dealing with emotions completely.
These two friends live in the Hundred Acre Wood—one is a bear who loves honey, and the other is a bouncing tiger.
Who are Winnie the Pooh and Tigger?
This part of the DBT IMPROVE the Moment skill encourages focusing on something larger than yourself.
What is Prayer?
This cognitive distortion involves making judgments about yourself or others based on one specific incident, such as calling yourself a failure after a single mistake.
What is Labeling?
You're feeling overwhelmed by a big school project. Describe how you could use Self-Soothing techniques to calm yourself?
You might use Auditory Self-Soothing by listening to calming music, or Tactile Self-Soothing by holding a warm cup of tea.
Cognitive distortions are normal ways of thinking that help you make decisions more quickly.
False. Cognitive distortions often cause negative thinking and can hinder rational decision-making.
This detective duo lives at 221B Baker Street—one solves crimes with sharp logic, and the other takes notes.
Who are Sherlock Holmes and Dr. Watson?
This specific Self-Soothing technique involves calming yourself by listening to soothing sounds, like soft music, nature noises, or guided relaxation recordings.
What is Self-Soothing with hearing?
This cognitive distortion involves making assumptions without any evidence, such as assuming someone is angry with you based on their body language alone.
What is Jumping to Conclusions?
During a conflict with a coworker, you begin to feel anxious. Describe how you could use the TIPP skills to reduce your distress?
Use Paced Breathing to calm your body, or Temperature (like holding a cold drink) to reset your emotional state and regain control.
Using Tactile Self-Soothing techniques like holding a soft object can help you feel more grounded and calm.
True. Tactile techniques engage the sense of touch, which can help to reduce emotional intensity.
One wears blue and plays the piano; the other wears orange and loves lasagna.
Who are Garfield and Odie?