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