Distress Tolerance Skills Inventory

Assess Your Use of Evidence-Based Crisis Survival Strategies

DBTAssessmentFree Resource

Distress Tolerance Skills Inventory

Assess Your Use of Evidence-Based Crisis Survival Strategies

Distress tolerance is a core module of Dialectical Behavior Therapy that teaches skills for surviving emotional crises without making the situation worse. Research (DeCou et al., 2023) shows that consistent use of these skills reduces impulsive behavior, self-harm, and emotional suffering. Rate how frequently you use each skill below to identify your strengths and areas for growth.

1Not at all2Rarely3Sometimes

Radical Acceptance

I acknowledge painful realities I cannot change rather than fighting against them

I practice accepting situations fully—mentally and emotionally—even when I dislike them

I recognize when my suffering comes from refusing to accept what has already happened

I use self-talk to remind myself that acceptance does not mean approval

Self-Soothing with Senses

I intentionally use calming visual experiences (nature, art, candlelight) when distressed

I listen to soothing sounds or music to help regulate my emotions

I use comforting touch (warm blanket, soft fabric, warm bath) to self-soothe

I engage my sense of taste or smell with pleasant stimuli (tea, favorite scent) during difficult moments

Distraction (ACCEPTS)

I engage in absorbing activities to redirect my attention during emotional crises

I shift focus outward by contributing to others or performing acts of kindness

I put my situation in perspective by comparing it to past difficulties I have survived

I deliberately generate competing emotions (humor, calm, gratitude) to offset distress

I mentally set aside overwhelming thoughts until I am in a better state to process them

I occupy my mind with cognitively demanding tasks to interrupt rumination

I use safe physical sensations (cold water, sour taste) to ground myself

IMPROVE the Moment

I use guided imagery or visualization to create a sense of calm during crises

I look for meaning or growth opportunities within difficult experiences

I draw on prayer, meditation, or connection with my values for strength

I practice relaxation techniques (deep breathing, progressive muscle relaxation) under stress

I focus on one thing at a time rather than being overwhelmed by the whole situation

I give myself brief mental "vacations" by doing something enjoyable or nourishing

I use encouraging self-talk and affirmations to sustain myself through hard moments

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