DBT Skills Class: Distress Tolerance
Weekly materials, handouts, and homework assignments for the 8-week Distress Tolerance skills module.
Textbook
DBT Skills Training Handouts and Worksheets, Second Edition
This is the one book you will use for all of the basic DBT skills courses. Weekly assignments reference page numbers from this book.
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Try to join several minutes before your class begins. After clicking the link, you will join a waiting room.
Please stay in the waiting room until an instructor allows you to enter.
You must change your Zoom display name to the name you used when signing up for the class. This is how the instructor will know to let you in.
Weekly Materials
Week 1 Orientation & Mindfulness I
Material
- General Handout 1: Goals of Skills Training
- General Handout 3: Guidelines for Skills Training
- General Handout 4: Skills Training Assumptions
- Mindfulness Handout 1: Goals of Mindfulness Practice
- Mindfulness Handout 2: Overview: Core Mindfulness Skills
- Mindfulness Handout 3: Wise Mind: States of Mind
Homework
- Mindfulness Worksheet 1: Pros and Cons of Practicing Mindfulness
- Mindfulness Worksheet 3: Wise Mind Practice
Some mindfulness exercises from class and the book can be found in audio versions — contact us for access.
Week 2 Mindfulness II
Material
- Mindfulness Handout 4: Taking Hold of Your Mind: "What" Skills
- Mindfulness Handout 5: Taking Hold of Your Mind: "How" Skills
Homework
- Mindfulness Worksheet 4: Mindfulness "What" Skills: Observing, Describing, Participating
- Mindfulness Worksheet 5: Mindfulness "How" Skills: Nonjudgmentalness, One-Mindfulness, Effectiveness
Some mindfulness exercises from class and the book can be found in audio versions — contact us for access.
Week 3 Crisis Survival & Pros and Cons
Material
- Distress Tolerance Handout 1: Goals of Distress Tolerance
- Distress Tolerance Handout 2: Overview: Crisis Survival Skills
- Distress Tolerance Handout 3: When to Use Crisis Survival Skills
- Distress Tolerance Handout 4: STOP Skill
- Distress Tolerance Handout 5: Pros and Cons
Homework
- Distress Tolerance Worksheet 2: Practicing the STOP Skill
- Distress Tolerance Worksheet 3: Pros and Cons of Acting on Crisis Urges
Week 4 The TIP Skills
Material
- Distress Tolerance Handout 6: TIP Skills: Changing Your Body Chemistry
Homework
- Distress Tolerance Worksheet 4: Changing Body Chemistry with TIP Skills
Week 5 Distracting, Self-Soothing, & Improving the Moment
Material
- Distress Tolerance Handout 7: Distracting
- Distress Tolerance Handout 8: Self-Soothing
- Distress Tolerance Handout 9: Improving the Moment
Homework
- Distress Tolerance Worksheet 5: Distracting with Wise Mind Accepts
- Distress Tolerance Worksheet 6: Self-Soothing
- Distress Tolerance Worksheet 7: IMPROVE The Moment
Week 6 Reality Acceptance
Material
- Distress Tolerance Handout 10: Overview: Reality Acceptance Skills
- Distress Tolerance Handout 11: Radical Acceptance
- Distress Tolerance Handout 11b: Practicing Radical Acceptance, Step by Step
- Distress Tolerance Handout 12: Turning the Mind
Homework
- Distress Tolerance Worksheet 9: Radical Acceptance
Week 7 Willingness, Half-Smiling, & Willing Hands
Material
- Distress Tolerance Handout 13: Willingness
- Distress Tolerance Handout 14: Half-Smiling and Willing Hands
Homework
- Distress Tolerance Worksheet 11: Half-Smiling and Willing Hands
Week 8 Mindfulness of Thoughts
Material
- Distress Tolerance Handout 15: Mindfulness of Current Thoughts
- Distress Tolerance Handout 15a: Practicing Mindfulness of Thoughts
Homework
- Distress Tolerance Worksheet 12: Mindfulness of Current Thoughts
Questions About Your Skills Class?
View all available DBT skills classes or contact us with questions.