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