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