Crisis Management / Distress Tolerance

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


  • 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.


  • 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.

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