DBT distress-tolerance exercise
When feelings hit fast
Pause the first reaction, do one simple physical action, and remove one pressure for the next few minutes.Choose how to use thisLoading audio controls.
Pause before reacting
Fast shapes slow until there is one usable pause.
Voice guide
First, pause before reacting. For one breath, do nothing except notice: the feeling is here and moving fast. Write a few words about what is happening, then press Continue.
Evidence basis
A brief DBT-informed exercise for slowing a fast, intense feeling. It is not a full DBT programme and it should hand off to the safety plan or live support if risk is rising.