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