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