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