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