Body reset
Cool the body down
Use a safe temperature or breathing reset to bring intensity down enough to choose the next step.Choose how to use thisLoading audio controls.
Choose a safe body reset
Write one safe cooling or steadying action, then press Continue.
Voice guide
First, choose a safe body reset. Cold water on hands or face, holding a cool drink, stepping into cooler air, or loosening tense muscles. Skip anything that is unsafe for your body. Write what you will use, then press Continue.
Evidence basis
Brief body-based distress-tolerance skills can help reduce acute arousal. DBT distress-tolerance skills often use safe temperature change, paced breathing, and muscle release. Skip anything medically unsafe for you and use urgent help if risk is immediate.