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