DBT Skills Training Module: Distress Tolerance
T – tip the temperature of your face/body
Put your face in a bowl of cold water, bag of frozen vegetables, cold cloth on your forehead. Open the freezer and let the cold air touch your face for a moment.
I – intense exercise to calm your body when it’s revved up by emotion
Do a burst of intense exercise, just for a short while to expend your body’s stored up physical energy: run in place (knees up if you can), fast walk, jumping jacks. Do whatever will feel like an intense exercise for your body at any given time.
P – pace your breathing by slowing it down
Breathe deeply into your belly. Slow the pace of your inhale and exhale, considering holding at the top and bottom of the breath for greater regulation.
P – progressive muscle relaxation
Pair your paced breathing with progressive muscle relaxation by tensing large muscle groups on your inhale and as you exhale let go of tension while say saying or thinking “let it go” or “relax.” Whichever works for you.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 