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