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