Distress Tolerance Skills

These skills help you survive crisis moments and intense emotions without making things worse. Practice them before you need them.

How much distress are you experiencing right now? (0 = none, 10 = maximum)
Use skills below and rate again to see the impact.

TIPP Skills - Immediate Crisis Response

These skills work quickly to reduce intense emotions when you're in crisis. They change your body's physical state to calm your nervous system.

T - Temperature (Cold Water Face Technique)
Splash very cold water on your face or hold ice to your cheek. This triggers a diving reflex that slows heart rate and calms you. Practice: Optimal for intense emotions (anxiety, panic, rage).
Try it now: Splash cold water on your face and notice what happens to your breathing and heartrate.
I - Intense Exercise
Do vigorous exercise for 15-20 minutes. Jumping jacks, running, dancing, push-ups. Physical exertion burns off stress hormones and releases endorphins.
P - Paced Breathing
Slow your breathing to 5-6 breaths per minute (about 6 seconds in, 6 seconds out). This directly activates your parasympathetic nervous system.
P - Progressive Muscle Relaxation
Tense and release each muscle group for 5-10 minutes. This reduces physical tension and anxiety. Link to full PMR tool →

ACCEPTS Distraction Skills

When you need to get through a crisis moment, these distraction techniques redirect your mind from the pain.

🎮
Activities
🤝
Contributing
⚖️
Comparisons
😊
Emotions (opposite)
📦
Pushing Away
💭
Thoughts
👂
Sensations
A - Activities
Engage fully in an activity: hobby, sport, game, project. Requires your full attention and keeps your mind occupied.
C - Contributing
Do something for someone else. Volunteer, help a friend, donate. This shifts focus away from your pain.
C - Comparisons
Compare your situation to people who have faced greater challenges (not to judge, but to gain perspective). Remember you've survived 100% of your hardest days.
E - Emotions (opposite)
Evoke opposite emotions: watch funny videos, listen to uplifting music, think of happy memories. Contradict your current emotion.
P - Pushing Away
Mentally push the problem away for now. Imagine putting it in a box on a shelf. "I'll deal with this later when I'm stronger."
T - Thoughts
Change your thoughts: count ceiling tiles, recite lyrics, do mental math. Keep your mind productively busy.
S - Sensations
Focus on physical sensations: hold ice, splash water, listen to music, smell something strong. Ground yourself in the present moment.

Radical Acceptance

When the situation can't be changed, acceptance reduces suffering caused by resistance. This doesn't mean liking the situation—it means accepting reality as it is.

"Pain is inevitable. Suffering is optional. Suffering = Pain × Resistance"
What I Can Control
  • ✓ My effort
  • ✓ My values
  • ✓ My attitude
  • ✓ My reactions
  • ✓ What I do next
  • ✓ Who I ask for help
  • ✓ How I treat others
What I Cannot Control
  • ✗ The past
  • ✗ Others' actions
  • ✗ The weather
  • ✗ Others' thoughts
  • ✗ Others' feelings
  • ✗ Initial emotions
  • ✗ The outcome
Acceptance Statements
Repeat these phrases when you cannot change a situation:
  • "This is reality right now."
  • "Fighting this reality creates more suffering."
  • "I can survive this."
  • "I accept this situation as it is."
  • "What can I control about my response?"
Half-Smile + Willing Hands
Half-Smile: Relax your face into a slight, natural smile (not forced). This signals to your body that you're safe.

Willing Hands: Let your hands open, palms up. Release tension. Show willingness to accept and move forward.

Together, these create an attitude of openness to reality, even when painful.
Your reflection: What situation do you struggle to accept? Describe it and one acceptance statement you could use.

Build Your Personal Crisis Survival Kit

Create a personalized list of strategies you can use when you're in crisis. These should be things you've practiced and know work for you.

Quick Wins (0-5 minutes)
Add your go-to strategies:
Medium Strategies (5-30 minutes)
What helps you get through longer periods?
Support Network
People and resources to reach out to:
Environmental Safety
Where can you go? What can you do?
Your Crisis Kit is saved! You can access it anytime you need reminders of what helps. Consider creating a physical copy to keep with you.
After using skills, how much distress are you experiencing now? (0 = none, 10 = maximum)