If your brain is always running a marathon of what-ifs, should-haves, and worst-case scenarios, you’re not alone.

Overthinking can be exhausting, leaving you trapped in loops of self-doubt and anxiety. That’s where techniques from Dialectical Behavior Therapy (DBT) come in. 

These skills help you manage overwhelming emotions, quiet racing thoughts, and regain a sense of control—without spiraling into panic mode.

DBT is all about balance—accepting your feelings while also learning ways to change unhealthy thought patterns. 

So, if you’re stuck in an overthinking cycle, let’s dive into how distress tolerance techniques can help you break free.

What is a Distress Tolerance Technique?

Distress tolerance techniques are coping strategies that help you survive intense emotions without making things worse. Instead of reacting impulsively, shutting down, or drowning in anxiety, these techniques allow you to ride the wave of emotions without letting them take over.

Think of distress tolerance as your mental emergency kit—something to turn to when overthinking and self-doubt feel unbearable. These techniques don’t erase distress, but they help you handle it in a way that keeps you from spiraling further.

Some examples of distress tolerance techniques include:

• Self-soothing (using your senses to calm yourself)
• Radical acceptance (acknowledging things as they are instead of resisting them)
• TIPP skills (Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation)
• Distraction techniques (redirecting your focus until distress naturally passes)

When overthinking is in full swing, these techniques act as a reset button, giving your brain a chance to slow down and breathe.

What Are the 4 Modules of DBT?

DBT is made up of four main skill areas, all of which work together to help manage distress, emotions, and relationships:

1. Distress Tolerance – Learning how to tolerate difficult emotions without acting impulsively or making things worse (this is where distress tolerance techniques shine!).
2. Emotion Regulation – Understanding and managing emotions rather than letting them control you.
3. Interpersonal Effectiveness – Building healthy communication skills to set boundaries and improve relationships.
4. Mindfulness – Staying present in the moment instead of getting lost in past regrets or future worries.

If you struggle with overthinking, distress tolerance and mindfulness are two of the most powerful tools to have in your coping toolbox.

What Are Some Crucial DBT Strategies?

DBT offers a ton of skills, but here are seven essential DBT strategies that can help you manage overthinking and self-doubt:

1. Radical Acceptance – Instead of fighting reality, you acknowledge things as they are. Fighting distress makes it worse; accepting it helps you move forward.
2. TIPP Skills – A go-to for intense emotions:
   • Temperature: Splash cold water on your face to trigger a calming response.
   • Intense Exercise: Get your heart rate up for a few minutes to burn off excess energy.
   • Paced Breathing: Slow, deep breaths calm your nervous system.
   • Progressive Muscle Relaxation: Tense and release muscles to release tension.
3. Self-Soothing – Use your five senses to ground yourself (listen to calming music, hold something warm, smell lavender, etc.).
4. Opposite Action – If overthinking tells you to avoid something, do the opposite (e.g., if you feel like isolating yourself, reach out to a friend instead).
5. STOP Skill – A fast way to pause impulsive reactions:
   • Stop – Don’t act immediately.
   • Take a step back – Give yourself space.
   • Observe – Notice what’s happening.
   • Proceed mindfully – Choose a response that aligns with your goals.
6. Distract with Wise Mind ACCEPTS – A DBT acronym for healthy distractions:
   • Activities (read, clean, do a puzzle)
   • Contributing (help someone else, volunteer)
   • Comparisons (think of past challenges you’ve overcome)
   • Emotions (watch a funny show, listen to uplifting music)
   • Pushing away (temporarily set aside distressing thoughts)
   • Thoughts (count backward, do a word search)
   • Sensations (take a cold shower, chew gum)
7. Check the Facts – Overthinking tends to create worst-case scenarios. Ask yourself: What are the actual facts? Are you assuming the worst without evidence?

Mastering these distress tolerance techniques can help you break free from anxious thought spirals and build emotional resilience.

Is Distress Tolerance CBT or DBT?

While distress tolerance techniques are a core part of DBT, they’re not typically emphasized in Cognitive Behavioral Therapy (CBT). The two approaches have some overlap but focus on different things:

• CBT (Cognitive Behavioral Therapy) – Focuses on identifying and changing negative thought patterns.
• DBT (Dialectical Behavior Therapy) – Focuses on balancing acceptance and change, with specific skills to tolerate distress and manage emotions.

If you struggle with overthinking, self-doubt, or emotional overwhelm, DBT might be a better fit because it offers a multitude of actionable skills beyond just challenging thoughts. However, many therapists use a blend of both approaches depending on individual needs.

How to Use Distress Tolerance Techniques in Everyday Life

So, how do you actually apply these skills when overthinking takes over? Here’s a simple action plan:

1. Recognize the Thought Spiral – Notice when your mind is stuck on repeat.
2. Pause and Use STOP Skill – Instead of reacting impulsively, pause and assess what’s happening.
3. Choose a Distress Tolerance Technique – Try a TIPP skill, self-soothing, or distraction method to interrupt the cycle.
4. Check the Facts – Ask yourself, Is this thought based on facts or fear?
5. Practice Radical Acceptance – Instead of fighting discomfort, acknowledge it without judgment.
6. Redirect Your Focus – Engage in an activity, talk to a friend, or do something physical to shift your energy.
7. Repeat as Needed – Overthinking won’t disappear overnight, but the more you practice, the easier it gets.

Final Thoughts: Breaking Free from Overthinking

Overthinking and self-doubt don’t have to run your life. 

By practicing distress tolerance techniques, you can train your brain to manage emotions without spiraling into anxiety. 

The more you use these skills, the more natural they become—until one day, you realize you’re handling distress without it taking over.

If racing thoughts and anxiety are making daily life feel overwhelming, we are here to help. You don’t have to figure this out alone—reach out today, and let’s take the next step together.

Ready to Start Healing?

If overthinking is weighing you down, you don’t have to navigate it alone.

At Manhattan Psychotherapy, we’re here to help you break free from racing thoughts and self-doubt.

Reach out today to start your journey toward peace.