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