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