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