Dealing with Distress 5 Column DBT Worksheet

Download Worksheet


Distress is an unpleasant or overwhelming emotion, feeling, thought, condition, or behavior.

Distress Tolerance is a skill used to help individuals manage uncomfortable/ overwhelming feelings and emotions, and learn to tolerate things that cannot immediately change. 

What Are The Theories Behind This Worksheet?

  1. Dialectical Behavioral Therapy (DBT)

This is a type of talking therapy specifically adapted to treat individuals who suffer from extremely intense emotions. DBT focuses on providing therapeutic skills under:

  • Interpersonal Effectiveness
  • Distress Tolerance
  • Mindfulness
  • Emotion Regulation
  • The Middle Path

 Distress Tolerance is one of the skills taught in DBT and is often referred to as “crisis survival skills” as it helps individuals navigate the actual crisis. 

How Will This Worksheet Help You?

This worksheet will help individuals learn crisis survival skills for dealing with distressing situations. Individuals will also learn to deal with distress by using ACCEPTS as a distress tolerance skill.

How Should You Use This Worksheet?

Individuals should use this worksheet when going through unpleasant or overwhelming emotional situations that could lead to destructive or self-harm behaviors.  

Was this helpful?

Thanks for your feedback!



DBT Tools. (© 2023). ACCEPTS Skill. Available at: [Accessed April 24, 2023]


Sunrise: Real Life Change. (© 2023). DBT Distress Tolerance Skills: Your 6-Skill Guide to Navigate Emotional Crises. Available at: [Accessed April 24, 2023]