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