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