Strategies Overview 

Numerous studies have explored the effectiveness of different types of interventions in increasing distress tolerance. Heiland and Veilleux (2023) reviewed over 100 of these studies and concluded that the treatment method itself did not appear to make much difference so long as participants actively sought to improve their ability to deal with discomfort. That being said, mindfulness and acceptance elements were present in most of the interventions that Heiland and Veilleux reviewed and may be especially helpful.  

The researchers also noted that “…when it comes to learning to tolerate distress, actual exposure to negative emotions [may be] more important than learning about emotions” (Heiland & Veilleux, 2023, p. 845). In other words, it is not enough to simply read about how to embrace discomfort; you must practice. For that reason, we invite you to spend some time being uncomfortable. There are many ways that this can be accomplished, so choose whatever is most applicable to your circumstances. We have listed various strategies that you can use to engage with discomfort in constructive ways—try them out, and see which ones work best for you. As you practice opening yourself up to challenging experiences, your capacity to manage stress and persevere toward your goals will increase.