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