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