Distress Tolerance
Ten short lessons for getting through hard moments without making them worse.
10 short lessons — start anywhere. Lesson 1 is a good place to begin.
Lesson 1Getting through hard momentsWhat these skills are for, where they come from, and how to use this course.
Lesson 2When your body takes overTwo skills for moments when emotion moves faster than thinking: TIPP and STOP.
Lesson 3Distraction that actually helpsACCEPTS — seven ways to set the pain down on purpose when you can’t solve it yet.
Lesson 4Comfort on purposeSelf-Soothe — comforting yourself through your five senses, and why you’re allowed to.
Lesson 5Making the moment bearableIMPROVE — seven small ways to make a painful stretch of time easier to carry.
Lesson 6Deciding ahead of timePros & Cons — map a recurring urge from all four sides while you’re calm, so the answer is ready when you’re not.
Lesson 7When you can’t fix itRadical Acceptance — ending the argument with reality, without approving of anything.
Lesson 8Choosing it againTurning the Mind — noticing when you’ve drifted out of acceptance, and turning back on purpose.
Lesson 9Acceptance in the bodyHalf-Smile & Willing Hands — change what your face and hands are doing, and let your mind follow.
Lesson 10Your plan for hard momentsPull all nine skills together into one short personal plan you can reach for when a moment turns hard.