Riding the Wave Teacher Guide
DBT Skills Session
Riding the Wave
Emotion Regulation & Distress Tolerance for Preteens
FACILITATOR COMPANION Session 1
Session Snapshot
Duration
45 Minutes
Target Group
Ages 10–13 (Preteens)
Core Objectives
STOP & TIPP Skills
Materials Needed
- • Student worksheets
- • Exit tickets
- • Coloring pencils/markers
- • Bowl of ice-cold water or cold gel ice packs (for TIPP demonstration)
Warm-Up: The Weather Inside
5 mins
Invite preteens to close their eyes and notice their current feelings. Ask: "If your mind was a sky right now, what is the weather?" (Sunny, storm cloud, foggy, windy?)
Key point: Weather changes constantly, just like emotions. We don't try to change the weather; we just notice and prepare for it.
STEP 1
The Wave Metaphor & Body Mapping
10 Minutes
Explain that emotions act like physical waves: they build up, peak, and eventually wash back out. We cannot stop the wave, but we can learn how to "surf" it.
Dialogue Prompt: "Emotions aren't good or bad—they are signals. They live in our bodies first. Sometimes our heart races, our jaw tenses, or our stomach flutters. Let's color in where we feel our emotions on our worksheet."
STEP 2
Teaching the STOP Skill
15 Minutes
Teach the STOP acronym as a way to pause when emotions spike to prevent impulsive reactions.
S - Stop: Pause! Don't react or speak immediately.
T - Take a step back: Breathe in. Untangle yourself.
O - Observe: What am I feeling? What are the facts?
P - Proceed mindfully: Choose an effective next step.
STEP 3
Introducing TIPP (Distress Tolerance)
10 Minutes
When emotional distress is too high (e.g., 8-10 out of 10) to think clearly, TIPP uses the body's chemistry to reset the nervous system.
- T - Temperature: Splash cold water to trigger the mammalian dive reflex.
- I - Intense Exercise: Release energy (e.g., jump jacks for 1 min).
- P - Paced Breathing: Slow exhale (e.g., breathe in for 4, hold 4, out 6).
- P - Paired Muscle Relaxation: Tense muscle groups, then release.
STEP 4
Debrief & Exit Ticket
5 Minutes
Distribute the Coping Compass Exit Ticket. Help students identify which TIPP or STOP strategy felt most actionable for them in moments of distress.
Clinical Practice Note
TIPP exercises can be highly active. For the "Temperature" segment, ensure you have parental/consent permission if you are physically testing cold water. Alternatively, having students hold a cold gel pack is a clean, classroom-friendly alternative.
Calming the Storm Student Worksheet
Calming the Storm
DBT Distress Tolerance & Emotion Surfing Worksheet
Name
Date
PART 1 The Ocean Inside Me
Our feelings are like waves. Color, sketch, or label on the body outline below where you feel your emotions (like a tight chest, clutched fists, butterflies in the stomach, or heavy feet).
BODY MAP
Common Body Signals:
Fists: Anger / frustration
Heavy: Sadness / loneliness
Butterflies: Anxiety / worry
Tight Jaw: Stress / pressure
Pick 2 colors. Color the parts of the body outline where you feel your biggest emotions most intensely.
PART 2 The STOP Shield
Think of a recent time when your feelings spiked or felt out of control. Fill in each block of the STOP Shield to show how you can pause, breathe, assess, and proceed without crashing.
S
STOP
How do you pause? (e.g., closing mouth, freezing in place)
T
TAKE A STEP BACK
What physical step back or slow, deep breath can you take?
O
OBSERVE
What are the facts? What are you actually feeling and thinking?
P
PROCEED MINDFULLY
What is the safest, most helpful thing to do next?
Page 1 of 2
My TIPP Toolbox
Physical emergency hacks to calm the nervous system in under 2 minutes.
PART 3
T - Temperature
Splash freezing cold water on your face, or hold an ice cube. This sends an automatic "cool down" signal to your brain.
My cold splash plan at school or home:
I - Intense Exercise
Do 20 jumping jacks, a wall sit, or sprint in place for 1 minute. Burn off the built-up physical stress energy.
My favorite rapid, high-energy exercise:
P - Paced Breathing (Square Breathing)
Breath in slow, hold, breath out slower. Follow the guide on the right 4 times to drop your heart rate.
How does your body feel after 3 deep cycles?
SQUARE BREATH
1. IN 4 Seconds
2. HOLD 4 Seconds
4. HOLD 4 Seconds
3. OUT 4 Seconds
P - Paired Muscle Relaxation
Tense your shoulders/hands as tight as you can for 5 seconds (100% power), then completely let go and feel the wave of relaxation wash over them.
Which muscle group felt the most relaxed when released?
Coping Compass Exit Ticket
Session Wrap-Up
Coping Compass
Name:
Date:
3 Emotion Clues
3 physical signals that my emotion wave is growing:
2 Emergency Moves
2 TIPP or STOP strategies I will try first:
1 Safe Harbor
1 safe person, space, or distraction I can go to:
Confidence Scale
How confident are you in using your skills? (Circle your level)
Not Ready
1 2 3 4 5
Fully Ready
Cut line for teachers
Session Wrap-Up
Coping Compass
Name:
Date:
3 Emotion Clues
3 physical signals that my emotion wave is growing:
2 Emergency Moves
2 TIPP or STOP strategies I will try first:
1 Safe Harbor
1 safe person, space, or distraction I can go to:
Confidence Scale
How confident are you in using your skills? (Circle your level)
Not Ready
1 2 3 4 5
Fully Ready
