Let’s be real—anxiety doesn’t just whisper worries in your ear. It hijacks your nervous system, keeps you up at night, crashes your focus, and convinces you that the worst-case scenario is always just around the corner.
But here’s the good news: you can absolutely calm the chaos in your mind and body—and Dialectical Behavior Therapy (DBT) offers tools that are practical, powerful, and backed by real science.
Whether you’re struggling with generalized anxiety, panic attacks, or trauma-related worry, DBT has skills that can help you regulate your nervous system, reframe spiraling thoughts, and actually feel grounded again.
Let’s explore how DBT works with anxiety—and build your own distress tolerance and self-soothing kit along the way.
Why DBT Is a Game-Changer for Anxiety
Most traditional anxiety treatments focus on reducing symptoms. That’s important, but DBT goes even deeper—it teaches you how to live with uncertainty, tolerate distress, and build emotional resilience.
Here’s what makes DBT uniquely effective for anxiety:
- It teaches mindfulness to manage racing thoughts.
- It builds distress tolerance to ride out anxiety spikes without reacting impulsively.
- It helps with emotion regulation, so you can stop swinging from panic to numbness.
- It boosts interpersonal effectiveness, helping you set boundaries, ask for support, and feel more secure in your relationships.
If you’re ready for a step-by-step guide to using DBT for anxiety, check out these essential workbooks:
📘 DBT Workbook for Anxiety by Liz Corpstein – Packed with targeted exercises to break the anxiety cycle using DBT skills.
📗 The Dialectical Behavior Therapy Skills Workbook for Anxiety by Alexander Chapman and Matthew Tull – A must-have guide for managing panic, PTSD, and worry with practical DBT techniques.
Start Here: The DBT Anxiety Toolkit 🔧
Let’s break down three DBT skills that are particularly powerful for anxiety relief:
🧠 1. Check the Facts
Anxiety tells stories—catastrophic, worst-case scenario stories. “Check the facts” is a DBT skill that helps you reality-test those thoughts.
Instead of:
“Everyone at the meeting is going to think I’m incompetent…”
You ask:
“What evidence do I have for that thought? Has it happened before? What’s another possibility?”
It’s simple, and it works.
🌊 2. Ride the Wave
Anxiety comes in waves—intense at first, but always rising and falling. The DBT skill “Ride the Wave” helps you stay present and breathe through the anxiety, rather than panicking or numbing out.
Try saying to yourself:
“This is anxiety. It’s uncomfortable, but it’s not dangerous. I can ride this wave until it passes.”
Pair this with grounding techniques (we’ll build your kit below!) for even more power.
🔥 3. TIPP Skills
TIPP stands for:
- Temperature (cool your body with cold water or an ice pack)
- Intense Exercise (jumping jacks, running in place)
- Paced Breathing (inhale 4, exhale 6)
- Paired Muscle Relaxation (tense/release muscle groups)
These techniques regulate your physiology and bring your nervous system back into a calmer state.
Build Your Self-Soothing & Distress Tolerance Kit for Anxiety 🧺
Having a physical kit ready for moments of overwhelm is a game-changer. Here’s a curated list of DBT-inspired items you can use when anxiety strikes:
✨ 1. Essential Oils for Relaxation
Roll-ons like “Relax,” “Goodnight,” and “Balance” offer gentle aromatherapy that can calm your system through scent. Keep one in your purse, glovebox, or nightstand.
🌀 2. Bach Rescue Remedy Spray
A natural flower essence spray that many use for immediate calming. Great for social anxiety moments, public speaking, or mid-day spirals.
🎧 3. JBL Wireless Headphones
Use these to tune into guided meditations, calming music, or even white noise to soothe anxiety and block out overstimulation.
🧸 4. Bearaby Weighted Blanket
Deep pressure stimulation reduces cortisol and promotes serotonin—basically a full-body calming hug. Ideal for sleep or moments of high stress.
🧘 5. Sensate Relaxation Device
A wearable device that uses sound and vibration to activate your vagus nerve—the part of your nervous system responsible for calming you down.
🕯️ 6. WoodWick Lavender Spa Candle
The scent of lavender + the sound of a crackling wick? Instant atmosphere shift. Use it while journaling, meditating, or just breathing.
🧩 7. The Ultimate Brain Health Puzzle Book
Puzzles = healthy distraction. Engage your mind in something challenging but soothing to redirect anxious energy.
Bonus Resource: Your Emergency DBT Guide for Anxiety 📖
If you want a more comprehensive workbook to build coping strategies and emotional survival plans, grab the DBT Toolkit: Distress Tolerance & Crisis Survival Workbook.
It’s packed with:
- Crisis planning worksheets
- Self-soothing strategies
- Grounding exercises
- DBT skill cheat sheets
And don’t forget your free download:
💡 101 Coping Skills Everyone Should Know – Easy ideas to manage anxiety, stress, and overwhelm anytime, anywhere.
What DBT Can Teach You About Anxiety That No One Else Does
DBT doesn’t ask you to eliminate anxiety—it teaches you how to make space for it, without letting it take over your life.
You learn how to:
- Be curious about your emotions
- Respond instead of react
- Accept what you can’t change
- Change what you can
- Stay grounded when life feels like too much
This is a therapy approach that doesn’t just treat anxiety—it transforms your relationship with it.
Recap: Your DBT Anxiety Relief Toolkit 🔑
Here’s a roundup of everything to help you start conquering anxiety with DBT:
📘 DBT Workbook for Anxiety by Liz Corpstein
📗 DBT Skills Workbook for Anxiety by Chapman & Tull
🧺 Build your distress tolerance kit with:
- Essential Oils
- Rescue Remedy Spray
- Wireless Headphones
- Bearaby Weighted Blanket
- Sensate Relaxation Device
- Lavender Spa Candle
- Brain Health Puzzle Book
📒 DBT Distress Tolerance & Crisis Survival Workbook
📥 101 Coping Skills Everyone Should Know (Free Guide)
Ready to Take the Next Step?
If you’re tired of letting anxiety drive the car, and you’re ready to take the wheel back—DBT can help you get there.
🟣 If you’re in Arizona or California, I’d love to support you through DBT-informed therapy or coaching.
Please note: This is not a comprehensive DBT program, but a flexible and personalized approach that integrates DBT skills into your real-life experience.
🟣 Not in AZ or CA? Online-Therapy.com offers therapist-supported programs that include CBT and DBT-based strategies, journaling, worksheets, and messaging with licensed professionals.
✨ Enjoy 20% off your first month with the code: THERAPY20
Final Words: You Can Learn to Breathe Again
Anxiety doesn’t have to be your constant companion. With the right tools, support, and skills—you can find calm, clarity, and confidence again.
So take a deep breath. Start small. Choose one skill. Try one tool. Reach out when you’re ready.
And remember: you’re not alone in this.
💜 Let DBT help you write a new story—one where anxiety doesn’t get the final say.
