DBT Skills Training Module: Distress Tolerance
The DBT Distress Tolerance skill Awareness Exercises is a grounding practice that helps you focus on the environment around you to manage stress and reduce anxiety. When emotions feel overwhelming, shifting your attention outward can help you find stability and stay anchored in the present moment. This skill involves intentionally noticing specific things in your surroundings, such as finding objects of the same color, observing different textures, or tuning into the variety of sounds you hear. For example, you might count five green items in the room, feel the smoothness of a table surface, or listen to the hum of a fan. These exercises redirect your mind away from distressing thoughts, allowing you to reconnect with your immediate environment.
By becoming more aware of your surroundings, you also orient yourself to time and space, creating a sense of safety and grounding. This practice can be particularly helpful during moments of heightened stress or when you feel disconnected. Awareness exercises not only calm the nervous system but also remind you that you are in control of your focus. The next time you feel overwhelmed, take a few moments to explore your environment with curiosity, engaging your senses fully. This simple yet effective tool can bring a sense of peace and presence, empowering you to navigate difficult moments with greater ease.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 