Distress Tolerance Skills Inventory

Assess Your Use of Evidence-Based Crisis Survival Strategies

DBTAssessmentFree ResourceLast reviewed April 2026

Distress Tolerance Skills Inventory

Assess Your Use of Evidence-Based Crisis Survival Strategies

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

123

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

123

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

123

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

123

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

Self-Soothing with Senses

123

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

123

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

123

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

123

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

Distraction (ACCEPTS)

123

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

123

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

123

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

123

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

123

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

123

I occupy my mind with cognitively demanding tasks to interrupt rumination

123

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

IMPROVE the Moment

123

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

123

I look for meaning or growth opportunities within difficult experiences

123

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

123

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

123

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

123

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

123

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

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