Distress tolerance skills from Dialectical Behavior Therapy (DBT) help you survive coronavirus disease 2019 crisis without making things worse.
TIPP Skills for Acute Coronavirus Disease 2019
Temperature: Cold water on face activates the dive reflex, rapidly reducing coronavirus disease 2019 intensity
Intense exercise: 20 minutes of vigorous exercise discharges coronavirus disease 2019 physiological activation
Paced breathing: Slow the breath (especially exhale) to activate parasympathetic system
Progressive muscle relaxation: Systematic tension-release reduces coronavirus disease 2019 physical symptoms
ACCEPTS Skills for Riding Out Coronavirus Disease 2019
Activities that engage attention away from coronavirus disease 2019 Contributing to others shifts focus from coronavirus disease 2019 Comparisons that provide perspective on coronavirus disease 2019 Emotions opposite to coronavirus disease 2019 — deliberately generated Pushing away coronavirus disease 2019 temporarily when you can't act on it now Thoughts that replace coronavirus disease 2019 rumination Sensations that provide strong alternative input
When Distress Tolerance Is the Right Skill for Coronavirus Disease 2019
Use distress tolerance when coronavirus disease 2019 is intense but the situation can't change right now. The goal is surviving without making things worse — not solving coronavirus disease 2019.