DBT Coping Skills for Stress & Crisis: Practical Tools for Resilience in Truckee/North Lake Tahoe
When life gets overwhelming, having the right coping skills can make all the difference. At Crow’s Nest Ranch in Truckee, we recently hosted a “DBT Coping Skills for Stress & Crisis” workshop as part of Suicide Prevention Month—providing our community with hands-on mental health tools rooted in Dialectical Behavior Therapy (DBT).
If you’re looking for practical ways to manage stress, boost resilience, or support a loved one, this recap covers the essentials we shared. Want the full experience? Download our free workshop slides at the end of this post!
What Is DBT?
Dialectical Behavior Therapy (DBT) is an evidence-based approach that blends cognitive-behavioral techniques with mindfulness. Originally developed for managing intense emotions and crisis situations, DBT is now widely used to help people cope with anxiety, depression, and life’s everyday challenges.
Key DBT skills include:
Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Our workshop focused on the first three—plus a powerful gratitude practice—to give you a toolkit for stress and crisis moments.
Coping Skills Covered in the Workshop
1. Mindfulness & Grounding
Mindfulness means paying attention, on purpose, to the present moment—without judgment. Grounding techniques help anchor you when emotions feel overwhelming. Try these:
3-minute breathing exercises
The “5-4-3-2-1” senses method (name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste)
Splashing cold water on your hands or face
Noticing the texture of a small object
2. Emotion Regulation
Big emotions are normal, especially in crisis. DBT teaches you to:
Name your emotions (“I feel anxious”)
Accept feelings without judgment
Use coping skills like self-soothing, opposite action, and checking the facts
Take care of your body with the PLEASE skills (Physical health, Eating, Avoiding drugs, Sleep, Exercise)
3. Gratitude Practice
Gratitude is one of the simplest ways to shift your mood and build resilience. Start by:
Naming 3–5 things you’re thankful for each morning
Keeping a daily gratitude journal
Reflecting on positive moments before bed
4. Distress Tolerance
Sometimes you just need to ride out the storm. Distress tolerance skills help you survive tough moments without making things worse:
TIP skills (Temperature, Intense exercise, Paced breathing)
Healthy distractions (call a friend, watch a favorite show)
Reminding yourself, “This feeling is temporary. I can get through this.”
Why These Skills Matter
Coping skills like these aren’t just for crisis—they’re for everyday life. Practicing DBT tools can help prevent suicide, reduce anxiety, and strengthen your ability to handle whatever comes your way. At Crow’s Nest Ranch, we’re committed to making mental health resources accessible for Truckee, North Lake Tahoe, and beyond.
Get the Full Workshop Slides
Ready to dive deeper? Download our “DBT Coping Skills for Stress & Crisis” workshop slides for step-by-step guides, local and national crisis resources, and more.
Need More Support?
Crow’s Nest Ranch offers support groups, open office hours, and personalized behavioral health services in Truckee-Tahoe. Whether you’re seeking DBT skills, addiction recovery, or just a safe place to talk, we’re here for you.
