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