DBT for Stronger Relationships: Part 2 Distress Tolerance

The JOY Factor

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Welcome back to the JOY Factor Podcast! In this second episode of our four-part series on using Dialectical Behavior Therapy (DBT) to improve relationships, we dive into the crucial concept of Distress Tolerance. Learn how to navigate stress and conflict in your relationships without making things worse. Discover powerful skills like Radical Acceptance, self-soothing, and how to access your Wise Mind to make wise choices during difficult times.

What You'll Learn:

The importance of Wise Mind and how to access it.
The power of Radical Acceptance and its role in reducing emotional pain.
Practical Distress Tolerance skills for improving relationships.
Techniques for cultivating willingness and staying calm under pressure.

Key Quotes:

"Wise Mind is the calm, clear-headed part of us that integrates our emotional and rational minds."
"Radical Acceptance means fully accepting the reality of a situation without judgment or resistance."

Homework:

Practice these DBT Distress Tolerance skills in your relationships:

Mindful Observation: Identify a recurring stressful situation and observe your thoughts, emotions, and bodily sensations without judgment. Note what triggers your stress and how you respond.
Willingness in Action: When tension rises, practice “willing hands” by unclenching your fists, turning your palms upward, and taking deep breaths. Reflect on how this shift affects your ability to stay calm and present.
Radical Acceptance Practice: Choose a specific aspect of your relationship that’s difficult to accept. Practice Radical Acceptance daily and notice how it influences your emotional reactions and sense of peace.
Self-Soothing Ritual: Create a simple self-soothing ritual, such as deep breathing, sensory grounding, or listening to calming music, and use it during moments of distress.

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