Some moments feel unbearable: panic rising in the chest, racing thoughts, the urge to escape at any cost. This is where distress tolerance becomes vital.
Why It Matters
Distress tolerance doesn’t erase pain — it helps you stay afloat until the storm passes. It’s the bridge skill that lets you hold on without collapsing or acting in ways you regret.
Practical Tools
- Paced breathing: Inhale for 4, exhale for 6.
- Sensory grounding: Name five things you see, four you touch, three you hear, two you smell, one you taste.
- Self-soothing: Warm tea, a weighted blanket, or calming music.
The Long View
When you practice these skills in non-crisis times, they become second nature when distress peaks.
Key Takeaway
You don’t need to love the storm. You just need skills to ride it until calmer waters return.
