When you're at peak crisis
TIPP
Four body-based skills from DBT for when distress is extreme — when breathing exercises feel too slow. Use one or all four.
Pick one. You can do just one — you don't need to do all four. Temperature is usually fastest if you can get to a sink.
Temperature
Cold water — the fastest way to calm your body
Intense exercise
Burn off the adrenaline for 60 seconds
Paced breathing
Exhale longer than you inhale
Paired muscle relaxation
Tense everything, then let go