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