Distress Tolerance: A DBT-inspired Skill-building Course (11 weeks)

$105

Everyone experiences moments when emotions feel overwhelming. This self-paced online distress tolerance course teaches practical DBT-inspired distress tolerance skills to help you navigate difficult situations without making them worse. Drawing on principles from Dialectical Behavior Therapy (DBT), you’ll learn practical coping skills for managing intense emotions, responding thoughtfully instead of reacting impulsively, and building resilience so you can move through life’s challenges with greater confidence.

Is This Course Right for You?

This course may be a good fit if you:

✓ Feel overwhelmed by intense emotions and want healthier ways to respond.
✓ Want practical coping skills for managing stress without making difficult situations worse.
✓ Tend to react impulsively when emotions run high and would like to respond more intentionally.
✓ Are interested in learning DBT-inspired skills you can apply in everyday life.
✓ Want to build greater resilience during life’s inevitable challenges.
✓ Prefer the flexibility of a self-paced online course that fits your schedule.

Skills You’ll Build

Throughout this online distress tolerance course, you’ll develop practical skills you can begin using immediately to navigate stress, tolerate uncomfortable emotions, and respond more effectively during life’s challenges.

  • Better Emotional Regulation
    Distress tolerance skills equip you with strategies to cope with overwhelming emotions like anger, sadness, or anxiety, reducing the likelihood of emotional escalation.
  • Reduced Impulsivity
    By learning to pause and tolerate discomfort, you’re less likely to engage in impulsive actions like self-harm, substance abuse, or outbursts that could worsen the situation.
  • Improved Problem-Solving
    These skills help you remain calm enough to think through problems effectively, rather than reacting in the heat of the moment.
  • Enhanced Relationships
    When you manage distress constructively, you’re less likely to lash out at others, helping to maintain healthier and more supportive relationships.
  • Increased Resilience
    Practicing distress tolerance builds your ability to endure challenging situations without feeling overwhelmed, fostering greater mental toughness.
  • Immediate Relief in Crisis
    Techniques like grounding exercises, distraction, or soothing activities can provide immediate, short-term relief during intense moments, preventing escalation into a crisis.
  • Greater Sense of Control
    These skills empower you to handle distress on your own, fostering a sense of self-efficacy and autonomy.
  • Support for Long-Term Goals
    By managing distress in the moment, you’re less likely to derail long-term goals, such as maintaining sobriety, building relationships, or achieving career aspirations.
  • Reduced Risk of Long-Term Emotional Damage
    By tolerating distress without resorting to harmful behaviors, you can avoid the consequences of self-destructive coping mechanisms.

This self-paced online course is designed to help you develop practical DBT-inspired distress tolerance skills that support greater emotional resilience, healthier relationships, and more effective responses to life’s challenges. Whether you’re looking to strengthen existing coping strategies or learn new ones, these skills can become valuable tools for everyday life.

How Enrollment Works
  1. Choose the course you’d like to take.
  2. Select your preferred start date.
  3. Receive access within one business day of your selected start date.
  4. Enjoy 24/7 access throughout your enrollment period.
  5. Complete the course at your own pace before your access expires.
Meet Your Instructor

This course was developed by Danae Powers, MS, LMFT, IMFT, CMIP (Certified Mindfulness Informed Professional), drawing on more than 16 years of experience helping individuals and couples develop practical skills for navigating life’s challenges. Her goal is to translate evidence-informed concepts into clear, practical strategies you can begin applying in your everyday life.

Ready to strengthen your distress tolerance skills?

Enroll today and begin learning practical, DBT-inspired strategies at your own pace.

Enroll Now