Feeling Overwhelmed? One DBT Skill to Try Today.

Life often throws curveballs that can leave us feeling swamped, anxious, or just plain overwhelmed. When intense emotions hit, our natural inclination might be to fight them, push them away, or act impulsively in ways that only make things worse. Dialectical Behavior Therapy (DBT) offers a powerful set of tools, known as Distress Tolerance skills, designed to help you navigate these emotional storms without causing further harm. These skills aren't about making the distress disappear instantly, but about helping you survive the moment until the intensity subsides or you're better able to address the situation.

One highly effective and immediately applicable DBT Distress Tolerance skill is TIPP. This acronym stands for: Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. When you're feeling overwhelmed, your body's physiological response often heightens your emotional distress. TIPP skills directly target this physical arousal, helping to quickly shift your body's chemistry and bring down the emotional temperature. The beauty of TIPP is its simplicity and directness – you can use one or a combination of these techniques to interrupt the overwhelming feeling in the moment.

For immediate relief from overwhelm, try focusing on Temperature. Splashing cold water on your face, holding an ice pack to your neck or wrists, or even taking a quick cold shower can activate your "dive reflex," a physiological response that naturally slows your heart rate and calms your nervous system. This swift physical shift can create a crucial window of opportunity to step back from the emotional intensity, allowing you to think more clearly and choose a more effective response. If you'd like to learn more about managing overwhelming emotions and building resilience, we invite you to schedule a session at bensonmh.com.