Stress is a natural part of life. Often, the situations causing stress are beyond our control, and trying to change them can increase frustration. Dialectical Behavior Therapy (DBT) offers distress tolerance skills to help people face difficult moments without making things worse. These strategies build emotional resilience and help individuals navigate challenges more effectively. 

Understanding Distress Tolerance

Distress tolerance is the ability to endure emotional pain and stressful situations without immediately trying to escape or change them. It means accepting reality as it is, even when unpleasant or overwhelming, without judgment or approval. 

Marsha Linehan, the creator of DBT, describes distress tolerance as: 

• Perceiving your environment without demanding it be different 

• Experiencing your emotions without trying to alter them 

• Observing your thoughts and behaviors without trying to control them 

This approach reduces impulsive reactions, allowing you to tolerate difficult circumstances and build emotional strength over time. 

Why Distress Tolerance Matters

Trying to avoid or fix distressing events can increase suffering, especially when situations are unchangeable, such as:

• Waiting for medical test results 

• Coping with a difficult coworker 

• Dealing with traffic, long lines, or chronic illness 

Distress tolerance helps you: 

• Stay grounded 

• Make better decisions 

• Avoid harmful behaviors like substance use, self-harm, or emotional outbursts 

How to Build Distress Tolerance Skills

1. Distract Yourself – Shift focus temporarily to regain control using ACCEPTS: 

• Activities: Hobbies, exercise, chores 

• Contributing: Help someone or volunteer 

• Comparisons: Remember past challenges or others’ struggles 

• Emotions: Watch uplifting media 

• Pushing Away: Set distress aside mentally 

• Thoughts: Solve puzzles, read 

• Sensations: Hold ice, take a hot shower, chew gum 

2. Self-Soothing – Comfort yourself using the five senses: 

• Sight: Calming images or nature 

• Sound: Music or nature sounds 

• Smell: Pleasant scents 

• Taste: Enjoy treats mindfully 

• Touch: Soft blankets, warm baths 

3. Improve the Moment – Make the present more bearable: 

• Deep breathing, meditation, or gentle exercise 

• Repeat calming phrases (“This too shall pass”) 

• Visualize peaceful places or outcomes 

4. Accept Reality – Acknowledge situations without fighting them: 

• Remind yourself: “It is what it is” 

• Focus on what you can control, like your response 

• Practice mindfulness to stay present without judgment 

Acceptance doesn’t mean giving up; it allows you to respond more effectively. 

Applying Distress Tolerance in Daily Life

You can use these skills during everyday stressful moments, such as being stuck in traffic, receiving criticism, or managing illness or financial challenges. To cope, try distracting or self-soothing to manage emotions, accept reality to focus on practical solutions, and wait without adding unnecessary suffering. 

Building Long-Term Resilience

Regular practice of distress tolerance strengthens emotional resilience, improves relationships, and supports overall mental health. Incorporate these strategies into daily life by practicing mindfulness or meditation, planning distraction activities, creating a self-soothing kit with comforting items, and reflecting situations where acceptance helped you cope. With consistent practice, distress tolerance becomes a natural response to life’s challenges.

Ready to put these tips into action? Take a coaching journey! Email coaching@peersupportfl.org or visit www.pscflcoach.com/tnc.

References 

Linehan, M. M. (2015). DBT® skills training manual (2nd ed.). The Guilford Press. 

Dialectical Behavior Therapy (DBT) teaches that mindfulness is the foundation for all personal growth and emotional balance. At its core, mindfulness means intentionally living with awareness in the present moment without judgment, resistance, or attachment. It allows us to “wake up” from automatic thoughts and behaviors, allowing us to engage more fully with life.

If you want to start improving your mindfulness right now, here are five expert tips inspired by DBT principles that you can begin practicing today:

1.      Observe Without Judgment – Simply notice what’s happening around and within you. Pay attention to your breath, sounds, or sensations. When judgments arise (“This is boring,” “I’m bad at this”), gently label them as thoughts and return to observing.

2.      Describe Your Experience – Put words to what you notice: “I feel tension in my shoulders,” or “I see sunlight on the wall.” This practice helps separate facts from interpretation, giving you clarity and emotional distance.

3.      Participate Fully – Engage in your activities wholeheartedly. Whether washing dishes, walking the dog, or listening to a friend, commit to being present without distraction.

4.      Practice the “What” Skills – Observe, describe, and participate—these are DBT’s foundational “what” skills that train your attention and awareness.

5.      Practice the “How” Skills – Do these things nonjudgmentally, one-mindfully, and effectively. Focus on what works rather than what’s right or wrong.

Developing mindfulness isn’t about achieving perfection; it’s about learning to be aware and accepting the present moment, even when it’s uncomfortable. Through DBT, you’ll discover how to regulate emotions, reduce stress, and respond with intention rather than impulse.

Join one of our Mindfulness Journeys, a supportive learning community where people from across the U.S. come together to grow, practice, and work toward greater well-being. These small-group coaching sessions are open to anyone who wants to deepen their mindfulness practice with guidance from trained coaches. Through our personalized coaching services, you’ll gain practical tools, support, accountability, and shared insight to help you bring mindfulness into your daily life. Our DBT journeys are based on a DBT skill series jointly developed with Dr. Allison Ventura of the University of Florida Health. Our mindfulness journey provides a structured, recovery-oriented approach.

Remember: Mindfulness starts with awareness, but it grows through practice. Take your first mindful step today.

Ready to improve your mindfulness practices? Reach out to coaching@peersupportfl.org or visit: www.pscflcoach.com/tnc.

By Cheryl Molyneaux, EdD, CRPS

As psychoeducational service providers, Peer Coaches play a vital role in our community, using their lived experience to connect, inspire hope, and build trust. This unique perspective forms the foundation for introducing effective strategies that help others on their well-being journeys.

What is Psychoeducation?
Psychoeducation is an evidence-based approach that empowers individuals and families to better understand and manage life’s challenges. Peer coaches offer psychoeducational services by:

• Sharing information about specific conditions

• Leading skill-building sessions (like wellness planning and problem-solving)

• Teaching relapse prevention techniques

• Connecting people to valuable resources

Science Meets Support
Peer Coaches combine neuroscience principles—such as neuroplasticity and neurotransmission—with transformational coaching. This helps individuals rewire their thinking, manage emotions, overcome limiting beliefs, and achieve personal goals. Overcoming barriers is not just about change; it’s about understanding the brain’s ability to adapt and practicing new skills.

Core Skills for Peer Coaches
To be effective, Peer Coaches:

• Have completed their own recovery and well-being journey, demonstrating resilience and hope

• Share their experiences thoughtfully to foster connection

• Are educated in peer support, coaching concepts and evidence-based interventions

• Use creativity and empathy to meet people where they are

• Pursue formal certification when required

Commitment to Growth
Peer Coaches continually invest in their own well-being and professional development. They engage in ongoing education and goal setting to ensure they stay current with best practices and continue to make a positive impact.

If our approach to coaching inspires you and aligns with how you hope to grow. please email coaching@peersupportfl.org or explore our coaching journeys.

Press Release

Social Security Announces 8.7 Percent Benefit Increase for 2023

Print Version

Social Security and Supplemental Security Income (SSI) benefits for approximately 70 million Americans will increase 8.7 percent in 2023, the Social Security Administration announced today. On average, Social Security benefits will increase by more than $140 per month starting in January.

The 8.7 percent cost-of-living adjustment (COLA) will begin with benefits payable to more than 65 million Social Security beneficiaries in January 2023. Increased payments to more than 7 million SSI beneficiaries will begin on December 30, 2022. (Note: some people receive both Social Security and SSI benefits). The Social Security Act ties the annual COLA to the increase in the Consumer Price Index as determined by the Department of Labor’s Bureau of Labor Statistics.

“Medicare premiums are going down and Social Security benefits are going up in 2023, which will give seniors more peace of mind and breathing room. This year’s substantial Social Security cost-of-living adjustment is the first time in over a decade that Medicare premiums are not rising and shows that we can provide more support to older Americans who count on the benefits they have earned,” Acting Commissioner Kilolo Kijakazi said.

To view a COLA message from Acting Commissioner Kijakazi, please visit www.youtube.com/watch?v=Vgm5q4YT1AM.

Some other adjustments that take effect in January of each year are based on the increase in average wages. Based on that increase, the maximum amount of earnings subject to the Social Security tax (taxable maximum) will increase to $160,200 from $147,000.

Social Security and SSI beneficiaries are normally notified by mail starting in early December about their new benefit amount. The fastest way to find out their new benefit amount is to access their personal my Social Security account to view the COLA notice online. It’s secure, easy, and people find out before the mail arrives. People can also opt to receive a text or email alert when there is a new message from Social Security--such as their COLA notice--waiting for them, rather than receiving a letter in the mail. People may create or access their my Social Security account online at www.ssa.gov/myaccount.

Information about Medicare changes for 2023 is available at www.medicare.gov. For Social Security beneficiaries enrolled in Medicare, their new higher 2023 benefit amount will be available in December through the mailed COLA notice and my Social Security's Message Center.

The Social Security Act provides for how the COLA is calculated. To read more, please visit www.ssa.gov/cola.

NOTE TO CORRESPONDENTS: Here is a fact sheet showing the effect of the various automatic adjustments.

To get more Social Security news, follow the Press Office on Twitter @SSAPress.

Alison Mohr Boleware, MSW Named New Director of Policy

by Kate Rooni | Mar 16, 2022 | Blog

Click here for original article.

Announcement

Hogg Foundation Names Alison Mohr Boleware, MSW, as New Director of Policy  

The Hogg Foundation for Mental Health is pleased to announce Alison Mohr Boleware as its new Director of Policy. A sixth generation Texan, licensed social worker, and graduate of the University of Texas at Austin School of Social Work, Boleware joins the foundation after working as the Government Relations Director at the National Association of Social Workers, Texas Chapter (NASW-TX). 

Full Story

Language Matters in Mental Health

Download and share this new mental health resource from the Hogg Foundation.

Take a look

Building Capacity through Policy

After a decade of investment, we take a look back at one of our major initiatives.

More Info

As one of the AABHCOE’s national partners, the National Council for Mental Wellbeing has developed the following white paper to assist the public in better understanding the health disparities that exist in the access, engagement, utilization and outcomes for B/AAs seeking specialty mental health and substance use treatment services. Additionally, this report will highlight solutions and promising practices derived from mental health and substance use treatment providers to effectively meet the needs of B/AAs seeking mental health and substance use treatment services. METHODOLOGY This paper provides a brief literature review of recent research related to disparities in access, delivery and outcomes for B/AA in need of mental health and substance use treatment services. The National Council conducted searches of relevant medical, psychological and public health databases, including PubMed, EBSCOhost and PsycInfo as well as recent editorials and other supplemental materials from key mental health and substance use agencies and associations (e.g., SAMHSA, APA, etc.). This is not an exhaustive review but rather seeks to help the reader understand the current range of issues and concerns that affect access, outcomes and utilization of mental health and substance use services. To supplement findings from the literature review, the National Council conducted four key informant interviews and one focus group. Key informants provided perspectives related to clinical practice, advocacy, funding, leadership, service delivery and receipt of mental health/substance use services. The focus group participants were a convenient sample of providers who have significant experience working with the population and providing services. These conversations offered context for understanding the literature as well as providing solutions from the field to better address gaps in service and improve outcomes. The discussions were guided by a set of questions (see appendix) that centered on various themes such as engagement strategies, finance, trauma, workforce, access and utilization of services.

However, there are things you can do to help alleviate some of that conflict you may be experiencing. If you or someone you know are grieving during the holiday season, here are some helpful tips to help get through this potentially painful period of time."

Click here to read full article 

A Forensic Peer Specialist should work to model recovery, teach skills, and offer support to help people struggling to lead meaningful lives in the community. The Forensic Peer Specialist is someone with past involvement in the criminal justice system and has a sustained recovery program from substance abuse, mental health, or co-occurring disorders. This individual can provide understanding during a time when a person may feel alienated and hopeless. This person must be able to work independently and have the ability to work well with other agencies, such as the courts, jail, and community partners.

If interested please join this Virtual Support Group for Peers working in the criminal justice system

Every 2nd and 4th Monday of the month starting January 10, 2022
3:00 pm EST/2:00 pm CST

Click here for official flyer and zoom link 

Mental Health America, Project LETS, and the Bazelon Center for Mental Health Law, in collaboration with Dr. Nev Jones (University of Pittsburgh), have developed a survey aimed at providing a more comprehensive understanding of student experiences of campus-based discrimination, mandated leaves of absence, and/or denial of academic, administrative and/or student-work accommodations in the US.

Who is eligible? Current or former students who are at least 18 years of age and have experienced any of the following on the basis of a psychiatric disability, including autism, within the past 10 years: 

• The denial or refusal of a psychiatric disability-based administrative, work or academic accommodation in a higher education institution;
• A mandated (involuntary) leave of absence from school;
• Conditional return to school (return only if certain conditions are met) or refusal of reinstatement of a return to campus; or
• Any other form of discrimination based on a psychiatric disability

How will the survey be used? Data will be used to inform national advocacy efforts and future projects, and in reports, presentations and publications.

Click here for Survey 

While mindfulness can be a formal meditation practice, there are also informal ways to practice this skill. This can give us perspective and decrease stress.

Gould shares four ways to make your holidays brighter:.."

Click here for full article 

If holiday observances seem inauthentic right now, you do not need to force yourself to celebrate. During this time, connect with and plan to check in with a support group, a therapist, a faith community, or friends who understand.

As much as possible, let your loved ones know how they can support you, whether it’s helping you with shopping or meeting up for a regular walk. Often, people want to help but don’t know what to say or where to start."

Click here for more insight and helpful tools and tips for navigating the holiday season 

Illume: The Behavioral Health Center of Excellence is hosting an informative webinar on Friday, December 10, 2021 from 10 a.m. to 12 p.m. CST.

Click on this link to read more about this event and register for the event.

According to MHA's website, "Our report illuminates the continuing crisis both in the prevalence of mental health conditions and in access to mental health services. It is clear that we must do more to ensure that Americans are able to lead mentally healthy lives."

Click here to read the full report or to download a copy.

October 21. How will you celebrate? 

You can learn more about this webinar and other resources SAMHSA offers by clicking here.

Dance and movement therapy sessions place an emphasis on fostering creativity and adaptability in order to help people develop greater cognitive flexibility, self-regulation and self-direction. This is especially important because research shows that early-life experiences and how children learn to cope with them can have a lasting impact on their health into adulthood."

Click here for full article 

"SAMHSA’s new Office of Recovery will promote the involvement of people with lived experience throughout agency and stakeholder activities, foster relationships with internal and external organizations in the mental health and addiction recovery fields and identify health disparities in high-risk and vulnerable populations to ensure equity for support services across the Nation."

Click here for full article

As we continue Hispanic Heritage Awareness month, we would like to bring awareness to the Latinx Population when it comes to Mental Health.

According to Mental Health America, in the Latinx Community, mental health and mental illness are often stigmatized topics that result in people suffering in silence. 

According to statistics, 18.3% of the U.S. Population is estimated to be Latino or Hispanic. 

Down below is the full article to read more about the Latinx Community regarding mental health and some beneficial resources! 

Click here

Click here to register for this training. Spots for this training are limited.

This summer, mental health advocates met with health officials in charge of releasing the 2022 Physician Fee Schedule proposed rule to request that they make it explicitly clear that peer support services may be included in the overall payment rates for team-based integrated behavioral health care services delivered in primary care. Peer support aids individuals in setting and achieving their recovery goals through emotional, informational, and other assistance and is an evidence-based practice that reduces hospitalizations and illness. However, the proposed rule did not include this clarification to allow payment for peer support as part of integrated care. 

Additionally, during the pandemic, Medicare gave increased flexibility to providers, allowing them to provide telehealth services through audio-only means for people who lack broadband or don’t want to use video and pay at the same rate as in-person care. The new rule allows audio-only services to continue for mental health care, and we want to support that change. However, CMS imposes a periodic in-person requirement that can be hard for people to meet given workforce shortages and transportation barriers.  The need for in-person visits should be a shared decision by the clinician and the person and in-person visits should be available when needed, but not required. In addition, the rule does not address equal reimbursement for telehealth and in-person care.

The agency is asking for public comment on this rule until September 13, 2021, and the more comments that they receive, the more likely they are to include payment for peers and expand tele-mental health options in the final rule. We would like you to help change policy by commenting on these two key issues: peer support and telehealth.

Click here to submit your comment

• Free suicide prevention presentations
• Information on our inpatient programming
• Elementary school resources
• Education for parents on the Baker Act
• Anti-bullying resources
• Wallet size suicide prevention cards for students

University Behavioral Center| 407-281-7000 |www.universitybehavioral.com