We have all experienced emotional distress at times, weather from a frustrating conversation with a friend, troubles at work or school, or even running late for something important. Using DBT skills, such as the TIPP skills for distress tolerance, can help improve how you handle stressors.
Practicing validation can help you learn to de-escalate intense emotions and decrease conflicts. This can improve and strengthen relationships with friends, family, and other important people in your life. Through validation, you can show yourself and others empathy and support by acknowledging and expressing your understanding of challenges.
Gratitude has been shown to improve happiness in multiple realms of life and offers both physical and mental health benefits. Practicing this skill can contribute to feelings of satisfaction and positivity within yourself, your family, and build connections with the greater community.
When experiencing pain or distress, the DBT skill of IMPROVE the moment is a distress tolerance skill that can help by changing the way you think about the situation or yourself, changing physical sensations of stress (e.g. practicing tension and relaxation techniques), and engaging your mind in an effective way.
In DBT, there is the concept of three states of mind: Emotion Mind, Reasonable Mind and Wise Mind. As each of these states impacts our thoughts and behaviors, so it is important to practice mindfulness to help yourself find your Wise Mind, which in turn helps you to achieve a more well-balanced, happier life.