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