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