Why It Works: This DBT skill uses physiological responses to calm intense emotions quickly.
Instructions:
Temperature: Hold a cold pack or submerge your face in ice-cold water for 10–30 seconds to activate the dive response.
Intense Exercise: Engage in vigorous activity for 1–2 minutes (e.g., jumping jacks or running in place) to burn off excess energy.
Paced Breathing: Breathe in for 4 counts, hold for 4, and exhale for 6–8 counts to lower your heart rate.
