Psychologist Shares 4 Skills to Manage Stress and Anxiety

Clinical psychologist Dr. Sonya Barlas shared four effective skills to rapidly de-escalate stress and anxiety in an NPR interview this week. These techniques, detailed in her book "Real Skills for Real Life: A DBT Guide to Navigating Stress, Emotions, and Relationships," are designed to help individuals manage overwhelming emotional states and improve their interpersonal interactions.

One of the most striking techniques Dr. Barlas recommends is triggering the mammalian dive reflex. This can be achieved by dunking one's face into a bowl of ice water for approximately 30 seconds. The sudden cold exposure stimulates the vagus nerve, which can slow the heart rate and induce a calming physiological response, effectively interrupting the body's fight-or-flight reaction.

Beyond the dive reflex, Dr. Barlas outlined three additional skills. The first involves engaging in "intense sensory input" to ground oneself in the present moment. This could include listening to loud music, smelling strong scents, or eating something with a powerful flavor. The goal is to shift focus away from distressing thoughts and back to physical sensations.

The second skill emphasizes "opposite action," a concept from Dialectical Behavior Therapy (DBT). This involves consciously acting in a way that is contrary to the emotion being felt. For instance, if feeling sad and wanting to isolate, the skill encourages reaching out to a friend or engaging in an activity that typically brings joy. The third skill focuses on "improving the moment" by engaging in activities that provide comfort or distraction, such as watching a funny video, practicing a hobby, or spending time in nature.

Dr. Barlas stressed that these are practical tools that can be implemented quickly in moments of acute distress. The aim is not to eliminate emotions but to gain control over their intensity, allowing for more rational thought and healthier coping mechanisms. The skills are presented as accessible strategies for anyone experiencing significant stress or anxiety in their daily lives.