Dealing with Distress: New DBT Skills Offer Hope for Emotional Regulation

A new approach to emotional regulation has been gaining attention in the field of psychiatry. Dialectical behavior therapy (DBT) skills, developed by Marsha Linehan in the 1980s, have been shown to be effective in managing difficult emotions in individuals with borderline personality disorder and beyond. Now, a team of researchers led by Shireen Rizvi, a professor of psychiatry and behavioral sciences, has identified four key techniques that can help individuals cope with distress and regain clarity in high-stress situations.

When we're faced with overwhelming emotions, it's essential to learn how to accept the distress and respond in a more effective way, rather than resorting to unhealthy coping mechanisms.

These techniques, known as TIP, stand for temperature, intense exercise, paced breathing, and paired muscle relaxation. By using these skills, individuals can quickly reduce the intensity of their emotions from extreme to moderate, allowing them to think more clearly and respond more effectively. For example, Rizvi recommends plunging one's face into a bowl of cold water to trigger the mammalian dive reflex, which can slow down heart rate and respiratory rate. However, she emphasizes that this technique is not suitable for individuals with heart conditions or those taking beta blockers.

The introduction of these DBT skills marks a significant step forward in the field of emotional regulation. By providing individuals with concrete techniques to manage overwhelming emotions, researchers hope to empower people to take control of their emotional well-being and improve their overall quality of life.