How DBT Helps Teens Manage Distress

Adolescence is the developmental bridge between childhood and adulthood. In actuality, it lasts 10 to 15 years, as young adults in some circumstances have teen-like behaviors and continue to grow into their adult selves. Just think of all the 20-somethings you know who still look like they’re in high school! Now think of this stage in terms of contemporary teens and the pressures they experience.

As you’ve come to realize, the distress your teen feels often seems to come out of the blue. At times it is linked to years-old upsets, such as being bullied. Sometimes it’s due to new responsibilities or relationships. Either way, you can turn to dialectical behavior therapy (DBT) skills to help your teen learn actionable skills to manage distress in the moment. 

Remember, that change is not likely to happen overnight. DBT and we at Mindful Healing are here to guide you and your teen in developing skills that can last a lifetime! Let’s go over a quick Distress Tolerance skill to help your teen gain mastery when having feelings of overwhelm. 

STOP: Quick Steps to Manage Distress

That’s a long list of what your teen might be experiencing at any time they’re having any degree of distress. DBT uses various exercises and acronyms to use as prompts to de-escalate feelings and signs of distress. Here’s a simple one that helps to identify what is going on, as it suggests steps to move your teen into a place of balance.

• S is for Stop-physically and emotionally stop

  • Pause everything 

  • Freeze in your tracks. Don’t move.

  • Don’t react emotionally 

• T is for Take a step back-This can be in your mind or physically 

  • Unglue yourself from the situation 

  • Allow yourself to find space to respond rather than react 

• O is for Observe--observing what is causing trouble. 

  • Observe your reactions

  • Observe how it makes you feel in your body and your feelings

  • Observe the bigger picture now that your have stepped back 

• P is for Proceed Mindfully 

  • Identify if there’s anything you can do right now to make the situation better

  • Focus on what doing what works 

  • Access your “wise mind” with breathing skills 

Any of these can be done quickly and quietly. Even doing just one thing can shift your teen’s outlook about a distressing situation.

For more insights about what DBT can do for your teen, please contact us here at Mindful Healing. We’re aware of the concerns parents feel when their child is in a tough spot. Please reach out if you or your teen need support.