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