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