Cool it! (No for real…)

In life, we all face moments of intense emotional distress. It’s part of being human. But how we manage these moments can make a world of difference. Today, I want to share with you an important skill from Dialectical Behavior Therapy (DBT) that can help you navigate these turbulent waters. It’s called the "changing temperature" technique, and it’s part of the TIPP skills set—Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation. 

The Power of Changing Temperature

At its core, changing temperature is about leveraging a fascinating physiological response called the "dive reflex." This reflex, which we share with many other mammals, slows our heart rate and calms our minds when we encounter cold water. It’s a biological feature designed to help us conserve oxygen. By tapping into this reflex, we can quickly reduce our physiological arousal and ease our emotional distress.

How to Apply This Skill

There are several straightforward ways to implement this technique:

1. Splash Cold Water on Your Face. This is the quickest method. Splashing cold water on your face can stimulate the trigeminal nerve, which in turn slows your heart rate and brings a sense of calm.

2. Use an Ice Pack. Place an ice pack or a cold compress on your face, particularly around your eyes and upper cheeks, can have a similar soothing effect. This is particularly useful when you need a discreet way to calm down.

3. Cold Water Immersion. For a deeper engagement with the dive reflex, try dipping your face into a bowl of cold water for a few seconds.

4. Take a Cold Shower or Bath. If you’re up for it, a cold shower or bath can be incredibly effective in reducing high emotional arousal.

The Benefits

The benefits of changing temperature are significant:

1. Immediate Relief. This method offers almost instantaneous relief from intense emotional distress. The cold sensation interrupts the cycle of escalating emotions.

2. Physiological Calm. By slowing your heart rate and engaging the parasympathetic nervous system, this technique helps shift your body from a state of fight-or-flight to one of relaxation.

3. Grounding Effect. The intense physical sensation of cold helps ground you in the present moment, drawing your focus away from distressing thoughts.

4. Accessibility. This technique is simple, non-invasive, and can be done with resources readily available to most people.

Psychological and Physiological Impact

Engaging with this skill has a profound impact. Psychologically, it breaks the cycle of rumination and intense emotional reactions, giving your mind a chance to reset. Physiologically, by activating the parasympathetic nervous system, it reduces your body’s stress response, promoting overall calmness and relaxation.

Conclusion

Changing temperature is a practical and powerful tool within DBT’s Distress Tolerance module. By utilizing the body’s natural dive reflex through rapid cooling techniques, you can achieve quick relief from emotional distress. 

This technique helps reduce physiological arousal, ground you in the present moment, and provides a non-invasive method for managing intense emotions. For anyone dealing with high levels of emotional reactivity, mastering this skill can be a game-changer in your coping strategy.

Remember, in the face of distress (like a long, hot July day in Texas), you have the power to find calm and clarity. Use it well.