Stress
Panic
Anger
⚡ Quick
Distress Tolerance Skills
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation, four rapid regulation tools.
Why it works
These skills directly change your body chemistry. When emotions are above a 7/10, you need body-level interventions — talking doesn't work yet.
Splash cold water on your face, hold ice, or take a cold shower. Cold triggers the dive reflex and calms your nervous system fast.
Take about 1-2 minutes for this step.
copeswipe has dozens of free, evidence-based coping skills for anxiety, panic, stress, sleep, and low mood.
Explore more coping skillsLooking for a therapist? Find clinicians who use copeswipeIn crisis? Call or text 988 (Suicide and Crisis Lifeline), or text HOME to 741741.