DBT Skills Training Module: Distress Tolerance
Practice SELF-SOOTH WITH THE 5 SENSES to build tolerance during stressful times and as a way to feel more centered and grounded in the present.
A way to remember these skills is to think of soothing each of your 5 senses.
VISION: Notice what you see, find soothing things to look at.
Notice the play of light on a wall. Look out the window and watch the grass gently blow in the breeze, the sun dancing on leaves, the graceful movement of the clouds, or the flow of passing cars. Close your eyes and notice the textures, colors, and play of light behind your own eyelids.
HEARING. Pay attention to what you hear around you.
Listen to music you love, that soothes you and makes you feel present and aware. Pay attention to sounds of nature (waves, birds, rainfall, leaves rustling), in real life or audio. Hum to yourself and noticing the sound and the vibration it creates within you. Be mindful of sounds that come your way, letting them come and then letting them go. Notice how the sounds you hear change depending on different times of day. Be still enough to notice the sound of your own breath.
SMELL: Be aware of the experiences that scent can bring.
Notice the scent of your soap, shampoo, and other products that you use daily with more awareness. Sit quietly for a few minutes and just identify all of the smells in your immediate area. Slow down and enjoy the smell of your food before putting it into your mouth.
TASTE: Carefully savor the flavors in your day.
Make time for a good meal and mindfully eat. Make herbal tea or have hot chocolate, allowing yourself to be aware of the experience of the heat and the flavors. Treat yourself to a healthy snack and tell yourself you care about being well and present.
TOUCH: Soothe and bring yourself to the present using sense of touch.
Put a warm or cool compress on your forehead, noticing the change in temperature of your head and body as a result. Put new sheets on your bed and notice the way it feels. Style, brush, or interact with your hair paying attention to how each part of the experience feels. Put on your favorite shirt or piece of clothing, paying attention to how it feels on your body. Wrap a blanket around yourself, breathing in your awareness of how it feels to be present there.
APPLY THE SKILL:
Of these recommendations, which do you think will be most beneficial to you, which most possible, and which most difficult to apply in your current conditions?
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
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