The Distress Tolerance Action Plan brings together triggers, warning signs, opposite action, mindfulness of distress, and coping activities into one printable plan for handling intense emotions. It is likely to suit adults and older teenagers working on anxiety, anger, sadness, panic, emotional overwhelm, self-harm urges, substance use coping, avoidance, reassurance seeking, or checking, as well as therapists and support workers using CBT or DBT-informed coping skills in sessions.
The Distress Tolerance Action Plan PDF is a structured printable resource for adults and older teens who want a clear way to prepare for moments of emotional intensity. It helps users map out common triggers, early warning signs, unhelpful escape behaviours, and more supportive responses before distress becomes harder to manage.
The plan can be used in therapy sessions, between-session practice, wellbeing support, classroom or college pastoral work, or home learning where emotional regulation skills are being developed. Prompts guide the user to think about relationship stress, family conflict, study or work pressure, health worries, self-critical thoughts, body sensations, and memories or future concerns that may increase distress.
Sections include commitment statements, a personalised mindfulness of distress script, active and soothing coping activities, self-encouragement phrases, and a problem-solving prompt for situations where practical action is possible. It may be useful as a distress tolerance worksheet, coping skills handout, DBT-informed planning tool, or printable emotional regulation guide for building a personal response plan.
Use the resource to support discussion, create therapy homework, prepare for high-risk times, or keep a copy available for moments when it is difficult to think clearly. Produced by the Centre for Clinical Interventions.
