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