Learn about the Distress Tolerance module. Acceptance skills and Crisis survival skills are the components that make up the module. Learn more about when to use which type of skill.

Learn the important skills of Radical Acceptance, Willingness, and Turning the Mind

Learn ways to increase acceptance by shifting your physiology.

Learn the valuable crisis survival skill ACCEPTS. ACCEPTS is an acronym that helps you to remember various ways that you can distract yourself if you are in a situation where you are at major risk of acting on an unhelpful emotional urge.

Learn skills that quickly reduce emotional intensity by changing your physiology.

Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation

Learn how to guide yourself through a progressive muscle relaxation practice. The practice is helpful in shifting your physiology to reduce emotional intensity and increase a sense of peace and relaxation.

Use the STOP skill to act mindfully and not on impulses.

S - Stop
T - Take a step back
O - Observe
P - Proceed Mindfully

Learn how to soothe yourself through your five senses. Great for reducing painful emotions and also for self-care.

Learn skills to improve the moment. Skills will help to shift painful emotions and increase positivity and meaning.

Stop acting on urges that lead to negative consequences! This video provides you with a simple strategy that you can use if you struggle with acting on urges. Use the handout for a quick reference!