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