REST Strategy
When you need a short interruption and collection phase before other skills can take effect.
Create a short, orderly break in which the level of stimulus, speed and pressure to react decrease so that you can then act more consciously again.
When does this fit?
When complete withdrawal is not necessary, but a conscious interruption is needed before further skills or decisions are made.
Priority in the path
This node sits close to acute crisis and should be read more as an early step than as later deepening.
Acronym: REST = Relax, Evaluate, Set an intention, Take action (calm down, assess the situation, set an intention, and act)
What this is about
The REST Strategy is a distress tolerance framework from the McKay Workbook for approaching overwhelming situations: a four-step sequence of Relax (use a physiological or relaxation technique to reduce immediate arousal), Evaluate (once somewhat calmer, assess the situation using Wise Mind), Set an intention (decide what to do and how to approach the situation), and Take action (follow through on the intention).
REST is positioned as a pre-skill for other distress tolerance and emotion regulation techniques — it addresses the initial overwhelm that prevents access to more complex skills, and provides a bridge from crisis arousal to skillful response.
Step by step
Work through the steps at your own pace. For written exercises, you can use paper or a notebook.
- R – Relax: Interrupt the automatic response, pause and breathe calmly.
- E – Evaluate: What is happening? Notice facts, your body, emotions and possible danger.
- S – Set an intention: Choose a specific helpful action to try now.
- T – Take action: Carry out that action mindfully and observe its effect.
Explore and apply
These nodes deliberately lead into a second DBT module space when the current content must be carried across modules.
STOP Skill
Background
When an impulse or moment of escalation needs to be interrupted immediately before it drags you further.
Also in: Emotion Regulation · Interpersonal Effectiveness
STOP: Observe
Background
When, after interrupting, you first have to notice what is really happening.
Also in: Emotion Regulation · Mindfulness
STOP: Proceed Mindfully
Background
If you want to continue acting consciously and not reflexively after the interruption.
Also in: Emotion Regulation · Mindfulness
STOP: Stop
Background
If any automatic further reaction must first be stopped.
Also in: Emotion Regulation
STOP: Take a Step Back
Background
When distance is needed so that you don't act immediately out of excitement.
TIP Skills
Background
When extreme tension needs to be quickly regulated through the body.
Also in: Emotion Regulation
Pausing, accepting and moving forward
REST links pausing, evaluating and acting deliberately. Self-soothing explores how to address immediate tension. Problem solving focuses on a changeable situation when evaluation points towards concrete change.
Self-Soothing
Shared topic
When your system needs reassurance and friendly self-regulation first.
Also in: Mindfulness · Emotion Regulation
Problem Solving
Shared topic
When the problem is real and not just the feeling but the situation needs to be changed.
Also in: Distress Tolerance · Interpersonal Effectiveness
Sources and references
Show where this node comes from and how source-near or practice-near it is.