Distress Tolerance Test (DTS)

The Distress Tolerance Scale (DTS) was developed in 2005 by psychologists Jeffrey S. Simons and Renee M. Gaher to explore why some people survive emotional storms with resilience, while others feel entirely overwhelmed. In psychology, distress tolerance is the capacity to withstand negative psychological states. Rather than focusing on how often you feel bad, the DTS measures how you relate to those feelings when they occur. Simons and Gaher recognized that fearing our own emotions often causes more long-term suffering than the emotions themselves, making distress tolerance a core pillar of well-being.

This test profiles your distress tolerance across four distinct facets. The first is Tolerance, which measures your basic ability to withstand emotional pain without feeling that it is completely unbearable. The second facet is Appraisal, which looks at how you judge your distress. If you score high in appraisal, you accept your feelings as a normal part of life rather than viewing your distress as an unacceptable ordeal or believing that others handle their emotions much better than you do. Together, these facets shape whether you meet difficult moments with acceptance or immediate panic.

The remaining two facets focus on your attention and behavior during difficult times. Staying Present measures your ability to keep your attention from being entirely consumed by negative feelings. While some find that distress completely takes over their thoughts, staying present allows you to remain grounded. Finally, Regulation reflects how you manage your behavior when upset. A high score here means you can sit with discomfort without feeling a frantic urge to do anything to escape the feeling immediately. Instead of reacting impulsively, you can choose a thoughtful response.

Research using the DTS has consistently shown that higher distress tolerance is a powerful buffer against psychological difficulties. People who can tolerate distress are less likely to rely on maladaptive coping mechanisms, such as substance use or impulsive behavior, to escape their feelings. Instead, they are better equipped to use healthy coping strategies, maintain stable relationships, and pursue long-term goals even when the journey becomes uncomfortable. Studies suggest that cultivating distress tolerance can significantly reduce vulnerability to anxiety and depression by changing your relationship with your inner world.

Alongside your results, you will see population comparison markers on your chart. These markers are estimated values rescaled from published research samples using the original DTS, where a typical adult score often lands near the middle of the scale. Please note that these markers are rough approximations for general reference rather than validated percentile norms or precise rankings of where you stand. They are intended to help you contextualize your scores relative to typical patterns observed in academic studies, rather than serving as an exact measure of your standing.

This test is provided for educational and informational purposes only. It is not a diagnostic instrument and cannot provide a clinical assessment of your mental health. The test is based on the Distress Tolerance Scale (DTS) but uses its own items and is not affiliated with Simons, Gaher, or their institutions. If you find yourself consistently overwhelmed by difficult emotions, please consider reaching out to a qualified mental health professional. Learning to navigate distress is a journey, and professional support can offer valuable tools along the way.

References

• Simons, J. S. & Gaher, R. M. (2005). The Distress Tolerance Scale: Development and Validation of a Self-Report Measure. Motivation and Emotion, 29(2), 83-102.