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