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