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