Distress Tolerance

Worksheet Description

The worksheet presented focuses on Distress Tolerance Techniques, specifically Radical Acceptance, within the framework of Dialectical Behavior Therapy (DBT). Radical Acceptance is a concept developed by Dr. Marsha Linehan, the founder of DBT, which encourages individuals to fully accept reality as it is without judgment or resistance. This skill is vital for coping with situations that are painful or difficult to endure. The worksheet explains that accepting the reality of a situation does not equate to approving of it; rather, it means acknowledging what has occurred and moving forward without lingering negativity.

The worksheet offers practical strategies for students to employ when immediate emotional regulation is challenging. It suggests activities like engaging in hobbies or tasks, contributing to others, comparing oneself to those in less fortunate circumstances to gain perspective, and pushing away negative thoughts by imagining them drifting out of sight. Additionally, it encourages self-soothing techniques that engage the five senses, such as finding comfort through calming visuals, soothing music, aromatic scents, tasty treats, or tactile sensations like a soft blanket or a pet’s fur. These techniques aim to help students navigate distressing moments by fostering a mindset of acceptance and by using sensory experiences to ground themselves in the present.