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