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