3 DBT Skills for Crisis Survival

Life can present moments of intense emotional distress where coping feels nearly impossible. During these times, having tools to navigate the storm can make all the difference. Dialectical Behavior Therapy (DBT) offers crisis survival skills that are designed to help you endure and reduce emotional pain in the short term, ensuring safety and stability. In this post, we will explore three essential DBT skills for crisis survival: TIPP, Distraction, and Radical Acceptance. These skills are practical, compassionate, and provide a lifeline during moments of overwhelming distress.

TIPP: Regaining Control Through Your Body
When emotions feel out of control, the TIPP skill can help you regulate your body to calm your mind. TIPP stands for Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation. For instance, placing an ice pack on your forehead or submerging your face in cold water (Temperature) can activate your body’s dive reflex, reducing emotional intensity. Similarly, engaging in a brief but vigorous workout (Intense exercise) can burn off excess energy. Paced breathing and progressive muscle relaxation further help by slowing your heart rate and easing physical tension. TIPP is especially helpful in bringing immediate relief when emotions feel unmanageable.

Distraction: Creating Space from the Pain
Sometimes, the best way to survive a crisis is to temporarily shift your focus. The Distraction skill encourages you to engage in activities that divert your attention from the distressing situation. This might involve calling a friend, watching a favorite show, organizing your space, or immersing yourself in a creative hobby. The key is to choose something that occupies your mind and prevents you from dwelling on the pain. While distraction doesn’t solve the root problem, it provides the mental space needed to return to the situation with a calmer perspective.

Radical Acceptance: Finding Peace in What Is
In moments of crisis, fighting against reality can amplify suffering. Radical Acceptance is the practice of fully acknowledging the situation as it is, without judgment or resistance. This doesn’t mean you approve of or like the situation; rather, it’s about recognizing that reality exists, whether or not we agree with it. For example, if you’re dealing with a sudden loss, Radical Acceptance involves saying, “This is painful, and it’s happening.” By letting go of the internal struggle, you can reduce additional layers of emotional pain and begin to focus on what you can control.

A Lifeline in the Storm
Crisis survival skills like TIPP, Distraction, and Radical Acceptance are not about fixing everything at once—they are about enduring the moment and creating a bridge to stability. These tools remind us that no matter how intense the emotional storm, there are ways to navigate through it. With practice, these skills can become a reliable part of your mental health toolkit, empowering you to face challenges with resilience and hope. Remember, you are not alone, and seeking support from a trusted professional or loved one can further strengthen your path to healing.