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