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