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