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