Temperature Reset
Best for: panic, intense emotions, emotional overwhelm
When to use: during emotional spikes or moments of high distress
What this exercise helps with
Temperature reset techniques help calm the nervous system by using physical sensation to interrupt intense emotional responses.
Cold stimulation can activate the body’s natural calming response and help emotions settle more quickly.
This tool is especially helpful during panic, anxiety spikes, or moments of overwhelm.
How to do the Temperature Reset exercise
Choose one of the following options below:
- Splash cold water on your face
- Hold a cold pack or ice cube
- Place a cool towel on your neck
- Step outside into cool air
Use for 30-60 seconds, then pause and take a few slow breaths.
You’re not trying to “push feelings away” – you’re helping your body regulate
Tips for using this exercise safely
- Avoid extreme cold or prolonged exposure
- Skip ice if you have circulation issues
- Stop if you feel dizzy or uncomfortable
Video credit: How to Calm Down Fast with TIPP: DBT’s Temperature Skill on YouTube. Embedded for educational purposes; content remains the property of its original creator.