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