Temperature DBT Skill

Temperature is a shock-the-system hack that can help to reset your nervous system when you’re feeling panicky. Whether it’s a bag of frozen peas, or jumping in a plunge pool, cold temperature triggers your mammalian dive reflex - a super old alarm system in human brains; a survival instinct that all mammals have.

When you’re submerged in cold water, your body automatically conserves oxygen. And that’s great news for your nervous system. In cold temperatures, your heart rate slows, and your “rest and digest” system is triggered (the opposite to fight or flight mode). This means you instantly feel calmer and less anxious. It’s an amazing hack for when you want to regain control of your emotions. Scroll to watch cyclists Bradley and Ben Wiggins try this DBT technique.

Get the most out of the Temperature skill

WHAT

Hold some ice cubes or ice packs on your face, around your eyes and cheeks, for 15-30 seconds, while holding your breath.

WHY

When we feel under pressure, our body's stress response can make us feel hot, shaky, or tense. Cooling your body by putting cold water or ice on your face can lower it. Holding your breath while you do it can help make you feel calmer as it activates what we call ‘the dive reflex’, which slows your heart rate and produces a sense of calm. So it helps reduce feelings of panic or anger.

WHERE

Anywhere really. And don’t worry if you don’t have ice cubes to hand - nip to the bathroom and splash cold water on your face. And if you don’t have that then try visualising a cooling sensation, such as standing in a cool breeze or swimming in a refreshing lake. Sounds weird but it actually works.