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