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