Temperature Reset: interrupt stress with strong sensation
Strong physical sensations can quickly interrupt stress and bring your attention back to the present moment. This exercise uses temperature to help reset your nervous system.
Free to try · Responses are private & encrypted
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What does the Temperature Reset Activity cover?
- Cooling your face with water or a cool cloth
- Holding something cold and noticing the sensation
- Feeling the contrast as you move it
- Warming your hands by rubbing them together
- Holding warmth from a mug or blanket
- One slow calming breath to finish
Who is this Temperature Reset Activity for?
Helpful if you:
😰 Feel stress or panic rising fast
🌀 Need to interrupt overwhelming emotion right now
🧊 Want a grounding skill that uses the body rather than words
For therapists:
Assign Temperature Reset as an in-the-moment distress tolerance skill for clients with intense emotion or panic. It works well as part of a crisis or grounding plan built collaboratively in session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
Jungmann, M., et al. (2018). Effects of cold stimulation on cardiac-vagal activation: A randomized controlled trial. - Demonstrates that cold stimulation increases vagal activation, a physiological response linked to relaxation and reduced stress. Richer, R., et al. (2022). Vagus activation by the cold face test reduces acute stress responses. - Shows cold facial stimulation can reduce cortisol and activate the parasympathetic nervous system. Linehan, M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press. - Introduces the TIPP skill (Temperature change) used in Dialectical Behaviour Therapy to rapidly lower emotional arousal.
