What is distress tolerance?

Distress tolerance is one of four behavioral skills modules used in Dialectical Behavior Therapy (DBT).

DBT uses two seemingly opposite concepts--acceptance and change--to help a person develop and maintain mental wellness.

Distress tolerance is a form of accepting painful emotions as they occur. While many traditional psychotherapies may focus on avoiding painful situations, DBT teaches an individual that difficult times are inevitable. Accepting and positively dealing with emotional distress that cannot be changed is referred to as radical acceptance. 

The key: not fighting reality or being judgemental of your situation. Bad things happen. How you handle distress makes you less vulnerable to prolonged, negative emotions. 

After all, there are healthy ways you can manage your emotions and behaviors. Distress tolerance teaches skills such as self-soothing, distraction, focusing on pros and cons, and improving the moment. These skills help you take a step back from the intense moment and initiate activities allowing you to accept the emotion and move on. 

Distress tolerance can be taught in individual therapy and group sessions. It can be especially helpful during phone coaching sessions when difficult situations arise.