All DBT modules
🌊
Distress Tolerance
Get through overwhelming moments without making them worse
Practical skills for surviving emotional crises safely — riding the wave until it passes.
0 of 8 completed
- ❄️01
TIPP Skills
Fast body-based ways to calm a nervous system in crisis.
- 🛑02
STOP Skill
The four-second pause between urge and action.
- 🎨03
ACCEPTS
Seven ways to distract wisely when you can't fix it yet.
- 🕯️04
Self-Soothe with Five Senses
Kindness through sight, sound, smell, taste, touch.
- 🌤️05
IMPROVE the Moment
Seven ways to make a hard moment slightly more bearable.
- ⚖️06
Pros & Cons
Weigh acting on the urge vs. riding it out.
- 🌄07
Radical Acceptance
Fully accepting reality — so you can respond to what's here.
- 🔁08
Turning the Mind
Choosing acceptance again, and again, when it slips.
Educational only. For urgent support see Crisis Resources.
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