Learn to Handle Overwhelming Emotions RESISTT Technique

Ever felt like your emotions were just too much to handle, pushing you toward an unhealthy reaction? Maybe you’ve wanted to overindulge in junk food or skip out on plans just to escape your feelings. That’s where RESISTT comes in. It’s a set of seven distress tolerance techniques designed to help you manage those intense emotions in a healthier way. Originally covered in Sheri Van Dijk’s book DBT Made Simple, this method is a lifesaver when those difficult moments hit.

1. Learn to Handle Overwhelming Emotions: RESISTT Technique By: Sarah Wawrzyniak WAW Mind and Body, LLC

2. Learn to Handle Overwhelming Emotions: RESISTT Technique Ever felt like your emotions were just too much to handle, pushing you toward an unhealthy reaction? Maybe you’ve wanted to overindulge in junk food or skip out on plans just to escape your feelings. That’s where RESISTT comes in. It’s a set of seven distress tolerance techniques designed to help you manage those intense emotions in a healthier way. Originally covered in Sheri Van Dijk’s book DBT Made Simple , this method is a lifesaver when those difficult moments hit.

3. Step One: Reframe the Situation Imagine you’re at work, and your boss criticizes a project you’ve worked hard on. Your first instinct is to feel like a failure and jump to conclusions like, “I’m terrible at my job. Why do I even try?” But that’s just black-and-white thinking. Reframing helps you find a middle ground. Instead of spiraling into negativity, try thinking, “This is an opportunity to learn. Maybe my boss had some good points that will help me improve.” It doesn’t erase the frustration, but it helps you see that the situation isn’t all bad.

4. Step Two: Engage in a Distracting Activity You’re still feeling upset after the meeting. Instead of letting the emotions stew, turn to a healthy distraction. Go for a walk, listen to a podcast, or work on a creative hobby for a bit. The key is to fully immerse yourself in something else, rather than simply telling yourself to “stop thinking about it,” which usually just makes things worse—like telling yourself not to think about a purple elephant!

5. Step Three: Focus on Someone Else Sometimes, focusing on someone else’s needs is the perfect remedy. Call a friend and ask how their day is going or check in with a family member. Shifting your attention away from your own overwhelming emotions can help you gain a fresh perspective. Plus, being there for others boosts your mood and self-esteem.

6. Step Four: Use Intense Sensations When emotions are overwhelming, intense physical sensations can help ground you. Let’s say the anger from your boss’s critique hasn’t fully dissipated. Try holding an ice cube in your hand or splashing your face with cold water. The shock of the cold brings your focus back to the present moment and away from the emotional flood.

7. Step Five: Shut It Out If you’re stuck in a negative environment, it’s time to physically or mentally step away. After the criticism from your boss, maybe you’re sitting at your desk replaying the conversation in your head. Instead of continuing the mental spiral, take a break from the environment. Go outside for fresh air or move to a different spot in the office. If it’s not possible to leave physically, try to mentally “box up” the problem and put it aside for later when you’re more equipped to deal with it.

8. Step Six: Neutral Thoughts Counting to ten or focusing on neutral, objective thoughts can help you avoid getting stuck in an emotional rut. Instead of fueling your frustration by thinking, “I’m never going to get this right,” shift to neutral observations: “The project needs improvement. I can work on it.” Or count your breaths to calm your racing mind. These small shifts in thought patterns can make a big difference.

9. Step Seven: Take a Break Sometimes, you just need to step back entirely. Maybe after using these techniques, you realize you still need a moment to yourself. That’s okay! Take a break from the situation. Whether it’s stepping out for lunch or spending the evening on some self-care, giving yourself space can help you return to the problem with a clearer mind.

10. Example Situation: Let’s say you’re on the phone with a friend, and they criticize how you handled a personal situation. You instantly feel defensive and hurt, and the urge to hang up and vent to someone else kicks in. But here’s how you can apply RESISTT instead:

11. Reframing the situation: "My friend isn’t attacking me—they’re offering their perspective. Maybe I’m being too defensive." Engaging in a distracting activity: "Before I respond impulsively, I’ll take a few minutes to browse through some of my favorite artwork online." Focus on someone else: "I’ll check in with my little sister, and see if she needs any help with her homework." Intense sensations: "I’ll splash some cold water on my face to help cool down these intense emotions." Shut it out: "If the conversation keeps upsetting me, I’ll politely excuse myself for a break, and revisit the topic when I feel calmer." Neutral thoughts: "I’m feeling hurt, but it doesn’t mean I’m a bad person or a bad friend. It’s okay to disagree." Take a break: "I’ll go for a walk after this conversation to clear my head before I call anyone else."

12. Learn to Handle Overwhelming Emotions: RESISTT Technique RESISTT gives you the tools to stay in control, even when your emotions feel out of control. Instead of reacting on impulse, you can pause, reflect, and choose a response that aligns with your long-term well-being. Keep this toolkit handy, and when the next emotional storm hits, you’ll be ready. Struggling with your mental health? WAW Mind and Body can help!

13. Learn to Handle Overwhelming Emotions: RESISTT Technique

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