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