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