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