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