We've all been there—moments when emotions feel so intense that they threaten to overwhelm us completely. Maybe it's a panic attack before an important presentation, crushing disappointment after a rejection, or rage that makes you want to say or do something you'll regret. In these moments, we need more than advice to "just calm down." We need concrete, practical tools that actually work.
Dialectical Behavior Therapy (DBT), developed by psychologist Marsha Linehan, offers exactly that: a set of crisis survival skills designed to help you get through intense emotional moments without making things worse. These aren't long-term solutions—they're your emergency toolkit for when you're in the eye of the storm.
What Makes a Crisis?
In DBT terms, a crisis is any situation where you're experiencing emotions so intense that acting on them impulsively could create serious problems. This might mean:
- Sending an angry text you can't take back
- Self-harming behaviors
- Substance abuse
- Abandoning important responsibilities
- Damaging important relationships
The goal of crisis survival skills isn't to solve the underlying problem right now. It's to survive the moment safely so you can address the real issues when you're in a calmer, clearer state of mind.
The TIPP Skill: Changing Your Body Chemistry
When you're in crisis, your body is flooded with stress chemicals. TIPP helps you interrupt this physiological response by literally changing your body chemistry.
Temperature is the first tool. Splashing ice-cold water on your face or holding ice cubes triggers the "dive reflex," which automatically slows your heart rate and calms your nervous system. It sounds almost too simple to work, but the science is solid. Some people keep a bowl of ice water by their desk for exactly this purpose.
Intense exercise burns off adrenaline and stress hormones. This doesn't mean a leisurely walk—we're talking about sprinting up stairs, doing jumping jacks, or any activity that gets your heart rate up significantly for even just a few minutes.
Paced breathing means slowing and deepening your breath. Try breathing in for four counts, holding for four, then exhaling for six or eight counts. The longer exhale activates your parasympathetic nervous system, which is your body's natural calming mechanism.
Paired muscle relaxation involves tensing and then releasing different muscle groups while breathing deeply. This gives your body something specific to focus on besides the emotional distress.
