When I asked my therapist for DBT strategies, the first thing she recommended was putting my face in ice water. Well, I’ve done that before for a different reason (to acclimate to ice baths for weight loss—you lose more weight getting cold than you can exercising). Well, I already know I don’t like that.

In listening to DBT Connections, she says to splash cool water on your face. Better! She say this helps if you need to ground yourself when disassociating, or if you can’t sleep, you’re having anxiety...the idea here is change your body temperature, change your emotional state. She carries ice packs with her for when she has a panic attack. Also a hand fan to coo herself off when she starts sweating and panicking.

She also blasts herself with cold water at the very end of her shower (I personally used to love doing that when I was a child).

Cold therapy!!