Sometimes emotional pain can feel so intense that you have urges to hurt yourself. Suicidal thoughts and behaviors are specific problems addressed in DBT therapy. Here are some specific strategies you can try when emotional pain feels very intense. These are examples of DBT behavioral skills you learn and practice in advance with your therapist so you are prepared to handle strong or intense emotions. First, elicit the mammalian dive reflex using cold water. Splash your face in ice water or cold water, or get in a cold shower. This impacts the vagus nerve that runs in our body – it works as a reset button restarting your computer. This action resets your intense emotions and brings them down a peg. When you bring it down, you can think more clearly, and the world looks different. 2. ***If you are very calm already and NOT emotionally intense, the best step to take is to go to sleep and wait.*** 3. After bringing down your emotional arousal, don’t make any critical decisions. 4. Ultimately, you’ll want to go and find anyone and make eye contact with them whether it be on messenger, a clerk in a store, etc. This helps us get out of our heads. You learn this ahead of time so you can apply it in moments of stress.