Distress tolerance skills are critical when we face stressful situations. The following is a list of techniques (with acronyms to help you remember them) that can help you get through these challenges:
TIPP
This group of techniques is particularly helpful when you feel like you are at your breaking point.
Temperature-When we are distressed our bodies often feel warm. To counteract this, hold onto an ice cube, splash your face with cold water, or let the AC blow on your face.
Intense Exercise-Doing intense exercise increases oxygen flow, which in turn reduces stress. Try sprinting, doing jumping jacks, or swimming laps if you have a pool.
Paced Breathing-There are lots of breathing exercises that can help calm you down, but an easy one is “box breathing.” Inhale for four seconds, hold for four, exhale for four, hold for four, and repeat.
Paired Muscle Relaxation-When you tighten then relax a muscle, the muscle becomes more relaxed than it was prior to tightening it. Pick a group of muscles, such as the ones in your arm, tighten them for five seconds and then relax them.
ACCEPTS
This group of techniques can help distract you from your emotions, for instance if you are waiting for something and feel anxious.
Activities-Reading a book, going for a walk, doing the dishes, anything that keeps you busy will work.
Contributing-Do something kind for someone else. Not only will this action help distract you, it will help you feel better about yourself.
Comparisons-Help put things in perspective by thinking about a time you’ve faced a more difficult challenge. You can also think about others who may be facing more difficult challenges.
Emotions-Seek out the opposite of the emotion you are currently facing. If you feel depressed, watch something funny. If you feel angry, try meditating.
Push Away-Try to push the problem out of your mind until you can deal with it. You can even set a time when you will address it.
Thoughts-Replace anxious thoughts with thinking games such as Sudoku, a crossword puzzle, or even saying the alphabet backwards.
Sensation-Engage your five senses by taking a bath, listening to music, or looking at art you enjoy.
IMPROVE
This group of techniques can help you manage distress until its intensity falls.
Imagine-Visualizing yourself successfully navigating the situation can help you handle it better.
Meaning-Try to think about what you can learn from this experience.
Prayer-Even if you are not religious, praying to something bigger than yourself (e.g., the universe) can be helpful
Relaxation-When we are stressed, we become more tense. Engage in relaxing activities, such as yoga or deep breathing.
One Thing in the Moment-Stay focused on the present, rather than letting past events or potential future consequences affect your perspective on the problem.
Vacation-While an actual vacation may not be possible, use your mind to visualize yourself in a desired location (e.g., on the beach or in the mountains).
Encouragement-Repeat meaningful phrases, such as “you got this!”
Reference:
Sunrise Residential Treatment Program (2017). DBT distress tolerance skills: Your 6-skill guide to navigate emotional crises. Retrieved from: https://www.sunrisertc.com/distress-tolerance-skills/