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