Distress Tolerance
Turning the Mind Practice
Track each moment you consciously turn toward acceptance instead of fighting reality—especially when the urge to resist keeps resurfacing.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Identify the Stuck Situation
State what you are struggling to accept. Include the facts and how resistance shows up.
2
Notice the Fork in the Road
Describe the thought or cue that signals a choice point—rumination, anger, or urges to avoid.
3
Turn Toward Acceptance
Record the phrase, breath, posture, or action you use to pivot (e.g., “I can’t change the past,” opening palms, half-smile).
4
Repeat as Needed
Each time the mind drifts back to willfulness, note the new turn you make. Acceptance is often a series of turns.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Medical diagnosis
Fork: “This isn’t fair” thought. Turn: exhale, say “It is what it is,” relax shoulders, review treatment plan. Repeat each time the thought returns.
Breakup spiral
Fork: urge to check ex’s social media. Turn: place phone in drawer, breathe, repeat “Fighting reality keeps me stuck,” focus on self-soothing playlist.
Practice Activity
Log your turns for one challenging situation over the next week. Celebrate each turn, even if acceptance only lasts seconds.
What situation are you turning toward?
What cues tell you you’re drifting back into resistance?
What words or actions help you pivot toward acceptance?
How many turns did you record today, and what made the biggest difference?
Want to practice distress tolerance with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha