Distress tolerance skills from Dialectical Behavior Therapy (DBT) help you survive addiction crisis without making things worse.
TIPP Skills for Acute Addiction
Temperature: Cold water on face activates the dive reflex, rapidly reducing addiction intensity
Intense exercise: 20 minutes of vigorous exercise discharges addiction physiological activation
Paced breathing: Slow the breath (especially exhale) to activate parasympathetic system
Progressive muscle relaxation: Systematic tension-release reduces addiction physical symptoms
ACCEPTS Skills for Riding Out Addiction
Activities that engage attention away from addiction Contributing to others shifts focus from addiction Comparisons that provide perspective on addiction Emotions opposite to addiction — deliberately generated Pushing away addiction temporarily when you can't act on it now Thoughts that replace addiction rumination Sensations that provide strong alternative input
When Distress Tolerance Is the Right Skill for Addiction
Use distress tolerance when addiction is intense but the situation can't change right now. The goal is surviving without making things worse — not solving addiction.