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Draft content — not yet reviewed by a licensed psychologist. Shown on this test host only.

SOS · 2 min

SOS · Cold water + movement

draft

Two fast body tools from the DBT skills family: cold on the face and hands, then brisk movement. They act on the body directly when thoughts are too loud to work with. Read the health check first.

Before you start

  • Irregular or very slow heartbeat: skip the cold step — cold on the face slows the heart further.
  • Heart or blood-pressure condition: skip the cold step and ask your doctor about the movement step.
  • If you restrict food, purge, or have eating difficulties: skip the cold step — the heart may already be under strain.
  • History of fainting or very low blood pressure: skip the cold step.
  • Raynaud's or cold sensitivity: skip the cold step.
  • Pregnancy: check with your doctor before using cold on the face; brisk movement only as your doctor advises.
  • Injury or pain that makes exertion risky: skip the movement step.

  1. Step 1 of 5

    HEALTH CHECK — skip the cold step if you have a heart condition, an irregular or very slow heartbeat, very low or very high blood pressure, a history of fainting, Raynaud's or cold sensitivity, if you are pregnant, or if you restrict food or have eating difficulties. Skip the movement step if exertion isn't safe for you. Use Grounding instead.

    0:20

  2. Step 2 of 5

    COLD. Run cold water over your wrists, or hold a cold wet cloth or cold pack over your eyes and cheeks. Lean forward slightly. Breathe normally — or hold your breath for a few seconds if that feels comfortable.

    0:30

  3. Step 3 of 5

    Still cold: notice the temperature pulling your attention outward. Let the body respond — you may feel a slowing.

    0:15

  4. Step 4 of 5

    MOVE. March on the spot, do star jumps, climb stairs or walk fast — enough to raise your heart rate for about a minute. Use up the adrenaline the alarm released.

    0:45

  5. Step 5 of 5

    Stop. Stand still, hands on your thighs. Breathe normally and notice the body settling.

    0:10

Safety note. Cold on the face slows the heart rate quickly — that is the point, and also why it isn't for everyone. Never use ice-cold water for more than about 30 seconds, never do this in a bath or pool, and stop at any chest discomfort, severe dizziness or numbness. If you are unsure, ask your doctor and use Grounding meanwhile.

Why this works

clinical-practice Temperature and intense exercise are two of the TIPP distress-tolerance skills in DBT skills training; cold on the face triggers a reflex slowing of the heart, and brief exertion uses up arousal. Stand-alone DBT skills training shows promising but preliminary benefits in a systematic review (mostly small studies); the TIPP skills themselves are supported by physiology and practice rather than trials. The DBT manual lists heart conditions, low heart rate and eating-related conditions as reasons for caution with cold water.

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