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