Crisis Management / Distress Tolerance

Sometimes traumatic experiences create emotions that are unbearable. Some sample exercises include the acronyms STOP and TIPP:

STOP

• Stop what you're doing and physically pause in place.
• Take a moment to breathe and gather your bearings.
• Observe your surroundings and point out items in the room objectively.
• Proceed mindfully and become aware of every sensation you feel.

TIPP

• Temperature shift (sudden cold water or stepping outside in autumn/winter weather, never use heat)
• Intense exercise (burn it off via a 10-minute jog or other cardio routines like pilates or boxing)
• Paced breathing (4-7-8 is recommended)
• Paired muscle relaxation (clench both fists, hold and relax them, repeat for various muscles)
  • Note: Do not overwork your muscles, and if you have spasms, do not participate in this exercise.

Crisis hotlines can be found on the home page.