We all hear about “self-care” and “positive thinking” when it comes to mental health…
But what if I told you the real key to surviving life’s hardest moments is something else?
It’s called Distress Tolerance, and it’s a life-changing mental health tool that can help you cope with anxiety, emotional overwhelm, and stress—without spiraling.

What Is Distress Tolerance?

Distress tolerance is the ability to cope with emotional pain and high-stress situations without making things worse.
It’s a skill often taught in Dialectical Behavior Therapy (DBT), an evidence-based treatment for anxiety, depression, and emotional regulation.

💡 Why It Matters:
When life gets overwhelming, we often react impulsively—numbing with substances, picking fights, or shutting down. But distress tolerance helps you ride out the emotional storm—without self-destructive choices.

Evidence-Based Coping Techniques for Anxiety & Emotional Pain:

(Therapist-Backed & Research-Supported)

1️⃣ “Ride the Wave” (Emotion Surfing Technique)

When emotions peak, remind yourself:
➡️ “This feeling is temporary. I can survive it.”
Emotions are like waves—they rise, crest, and fade.
Your goal? Don’t resist. Don’t drown. Just ride it.

2️⃣ Cold Water Reset (Dive Reflex Activation)

➡️ Splash cold water on your face or press an ice pack to your cheeks.
This triggers the mammalian dive reflex—slowing your heart rate and calming your nervous system fast.
Clinically proven to reduce anxiety and panic attacks.

3️⃣ Ice Cube Grounding Technique (Physical Distraction)

➡️ Hold an ice cube in your hand for 30 seconds.
The intense cold activates pain receptors, grounding you in your body.
This interrupts spiraling thoughts and helps regulate emotions.

Why This Isn’t Talked About Enough

Distress tolerance isn’t sexy like “self-care Sundays” or “manifesting positivity”…
But it’s the skill that gets you through:

✅ Anxiety attacks
✅ Grief waves
✅ Breakups & emotional meltdowns
✅ Trauma triggers

Real mental health growth happens when we learn to tolerate discomfort—not avoid it.

Want More Free Mental Health Tools?

I share evidence-based therapy insights like this to help you:

✔️ Cope with anxiety & stress
✔️ Heal from trauma
✔️ Build emotional resilience

Visit my website for free resources:
🌿 www.grittograce.com
Because therapy tools should be accessible to everyone.