You may have heard of doing “ice buckets.” Not the kind where you dump water over your head for your Instagram story, but the kind where you plunge your face into ice-cold water for 30 seconds at a time.

Scientifically, this is known as triggering the Mammalian Dive Reflex.

What is an "Ice Bucket" Really for?

The National Library of Medicine explains it as: “When a human holds their breath and submerges in water, the face and nose become wet, which in turn causes bradycardia, apnea, and increased peripheral vascular resistance.”

For those of you who, like me, nearly failed AP biology, here’s the simple version: dunking your face in cold water kicks your body into survival mode, slowing your heart rate and conserving oxygen for life-or-death situations. This automatic response can be a powerful tool when a panic attack is looming, helping your body calm itself down. It’s one of the many DBT (Dialectical Behavior Therapy) skills I use daily.

When I was 18, I went to a mental health treatment center to address my depression, anxiety, and self-harm. After five years of therapy, I reached a point where a once-a-week session wasn’t enough. Now, a year out of treatment, I want to share the (often overpriced) wisdom I gained.

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What Actually Is DBT?

DBT, a therapy approach taught at many treatment centers, is a collection of practical, science-backed tools for managing intense emotions.

There are four facets to DBT: Emotional Regulation, Distress Tolerance, Mindfulness, and Interpersonal Effectiveness. Broadly speaking, each module is meant to help you accept your current state AND make positive changes when needed.

• Mindfulness is a fancy word that, simply put, means living in the present moment, focusing on the ability to be aware of your current surroundings.
• Interpersonal effectiveness is a strategy meant to help you properly communicate with others, ultimately striving to foster healthy relationships in your life.
• Emotional regulation is the module that emphasizes being able to identify, label, and control intense waves of emotion; ultimately, the goal of this is to reduce suffering.
• Lastly, my personal favorite, distress tolerance. Self-explanatory, it helps you tolerate a crisis or moments of distress.

My favorite skill in distress tolerance, and incidentally one of the most well-known techniques, is TIPP, which stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. The goal is to use one or more of these methods to regulate emotions during panic attacks, waves of anxiety, or moments of deep sadness. Let's break it down.

Breaking Down TIPP:

T - Temperature:

Ice can ground your body fast. Plunge your face into cold water, or hold ice cubes against your temples, the back of your neck, or your wrists.

For me, the temples always worked best—a sheer shock to the system that forced me to focus on the present.

I - Intense Exercise:

Have you ever gone on a run to let off some steam? Hoping the exercise will help reduce your stress? That’s DBT in action! You don't even realize you already have some of these skills.

For a quicker, but just as effective method, try 30 jumping jacks as fast as you can, 10 quick push-ups, or a short sprint. Quick, intense movement can help your body release the physical tension that anxiety brings.

P - Paced Breathing

This can be as simple as inhaling for three seconds, holding for four, and exhaling for five. There are many breathing patterns, but the key is to slow your breathing intentionally to help calm your mind.

P - Progressive Muscle Relaxation:

This was always my least favorite, but despite my opinion, it has proven to help many people. It involves tensing different muscle groups for a few seconds, then releasing, allowing your body to recognize and let go of built-up tension.

Final Thoughts

Whether it’s a monthly therapy session or a three-month inpatient program, treatment is expensive. Medication, diagnoses, and even finding a qualified provider can be financially out of reach for many people. We know we are living through a mental health crisis, but we haven’t found a scalable way to address it.

DBT might be that first step. It offers free, practical tools that anyone can use, regardless of whether they have access to therapy or insurance coverage. In a country where not everyone can afford mental health treatment, sharing skills like TIPP could be part of how we begin to care for ourselves and each other.

DBT helped save my life, and my goal is that it will do the same for you.