DBT Panic List

DBT Panic List

http://www.dbtselfhelp.com/html/panic_list.html  click for more

Distress tolerance options for when you feel craving sensation, feeling depersonalized, dissociating, feeling unreal

Do something that creates a sharp physical sensation:

Squeeze ice hard (this really hurts). (Note: putting ice on a spot you want to burn gives you a strong painful sensation and leaves a red mark afterward, kind of like burning would.)

Put a finger into a frozen food (like ice cream) for a minute.

Bite into a hot pepper or chew a piece of ginger root.

Rub liniment under your nose.

Slap a tabletop hard.

Snap your wrist with a rubber band.

Take a cold bath.

Stomp your feet on the ground.

Focus on how it feels to breathe. Notice the way your chest and stomach move with each breath.

Claim your breath and body parts, like “this is my hand, this is my nose.” Touch those parts and notice how they feel as if you’d never touched them before.

Cover your arms with a layer of Elmer’s glue and let it dry (or dry it with a hairdryer if you are impatient). Slowly, gradually pick the glue off your skin.