(BPD-Friendly | Therapist-Recommended)
The holidays can be magical—and also absolutely unhinged. If your nervous system feels like it’s on fire by December 23rd, you’re not alone. Emotional overwhelm, sensory overload, family tension, and lack of structure can make this season extra triggering—especially for those living with BPD or other emotion regulation struggles.
You’re not trying to fix everything. You’re trying to get through it with less damage. That’s where these distress tolerance tools come in.
These products are grounded in DBT principles, selected by a therapist, and organized by what they actually help with. Affiliate links are included.
💡 Quick Look: The DBT Holiday Survival Kit
Click below to jump to details:
- 1. Verilux HappyLight Luxe – Light Therapy Lamp
- 2. Pinch Me Therapy Dough
- 3. Brown Noise Sound Machine
- 4. Cooling Gel Eye Mask (TIP Skill Tool)
- 5. WorryLess Deck – CBT Reframe Cards
- 6. Muse 2 Brain-Sensing Headband
- 7. Aromatherapy Patch – Grounding on the Go
🔆 1. Verilux HappyLight Luxe
Use when: You’re feeling sluggish, disconnected, or emotionally flat.
Why it works: Bright light helps regulate circadian rhythms and boost serotonin. For those with depression, trauma, or seasonal affective disorder, morning light exposure can dramatically improve mood and energy. Research-backed and aligned with DBT’s “accumulate positives” skill.
🧠 Heads-up: Skip this one if you’re bipolar unless approved by your provider.
🌀 2. Pinch Me Therapy Dough – “Relief”
Use when: You want to scream at someone and need your hands busy.
Why it works: Combines grounding (touch), self-soothe (smell), and mindfulness. Aromatherapy + tactile engagement = nervous system reset.
🌿 Pro tip: Keep one in your car or bag for holiday parties or family dinners.
🔈 3. Brown Noise Sound Machine
Use when: You’re overstimulated by noise, people, lights—aka December.
Why it works: Brown noise is deeper and softer than white noise. It masks chaos, lowers sensory overwhelm, and supports sleep—key for emotion regulation.
🛏 Use at night or during a family gathering to take a sensory break.
❄️ 4. Cooling Gel Eye Mask (TIP Skill Tool)
Use when: You’re spiraling fast and need to calm your body now.
Why it works: This is part of DBT’s TIP skill—T stands for “temperature.” Cold activates the dive reflex, slowing your heart rate and reducing the fight-or-flight response.
💡 Keep in the fridge. Use on your face, neck, or wrists for instant calm.
🧠 5. WorryLess CBT Deck
Use when: Your thoughts are racing, self-talk is brutal, or you’re stuck in “what if” mode.
Why it works: These therapist-created cards walk you through CBT reframes: challenging cognitive distortions and shifting into more balanced thinking. Distress tolerance meets emotional regulation.
📌 Great for using during a walk, in the car, or at your desk.
🧘♀️ 6. Muse 2 Brain-Sensing Headband
Use when: You want to calm down, but can’t focus on traditional meditation.
Why it works: Muse gives real-time feedback from your brain waves, guiding you toward calm. Perfect for DBT-style mindfulness when your attention feels hijacked.
👂 It sounds high-tech, but it’s super user-friendly—even for meditation skeptics.
🌬️ 7. Aromatherapy Patch – Grounding on the Go
Use when: You’re out in the world and need portable self-soothe.
Why it works: These essential-oil patches attach discreetly to your skin or clothing. The scent offers a calming anchor that brings you back to your body—no mess, no oils on your fingers.
👜 Keep them in your purse, planner, or pocket.
💬 Therapist Tip:
“You’re not weak for needing tools. You’re self-aware enough to plan for the chaos.”
📚 Want More Support?
Check out my full blog post on
🔗 6 Books That Will Help You Cope With Emotions Over the Holidays
(With therapist picks, DBT favorites, and more affiliate tools)
📌 Save These Tools for Later
- Create your own DBT distress tolerance kit
- Bookmark this post before you see your relatives 😉
Use affiliate links to support this work at no extra cost to you
