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