DBT Skills Training Module: Distress Tolerance
The DBT Distress Tolerance skill Pros and Cons is a thoughtful approach to navigating challenging situations. This skill involves carefully weighing the positive and negative aspects of tolerating distress versus not tolerating it. When faced with overwhelming emotions or stressful situations, it can be tempting to react impulsively, such as avoiding the issue, lashing out, or engaging in unhelpful behaviors.
By taking a moment to reflect on the costs and benefits of your choices, you empower yourself to make decisions that align with your long-term well-being. For instance, tolerating the discomfort of a difficult conversation might lead to strengthened relationships, while avoiding it could result in unresolved tension.
Using this skill not only reduces stress but also helps you pause and avoid impulsive behaviors that may worsen the situation. Writing out your pros and cons or mentally reviewing them can create clarity, enabling you to choose actions in your best interest. This intentional decision-making fosters emotional regulation and builds resilience over time. The Pros and Cons skill reminds us that while tolerating distress can be uncomfortable, it often leads to growth, better outcomes, and a deeper sense of self-control. By practicing this skill regularly, you create a reliable method for managing life’s inevitable challenges with balance and wisdom.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 