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