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