So DBT was a mixed bag in terms of application and training some good some eh however this is one I think everyone should know. 

But honestly the most helpful skill and one that made me think the entire 24 weeks of it was worth well is something called 

The "mammalian dive response" its purpose is Litteraly stated as a SOS skill. 

the problem I personally have is that the spiral of thoughts and intensity of the emotion not only started so quickly but came out of no where and make it so difficult to not spiral further or to put thought into anything because I'm just feeling so much at once its like I'm being crushed so this technique has honestly been a life saver but also gave me the ability to actually be able to pull myself out of a spiral to use any of the other techniques I learnt which seem impossible because I can't calm down enough to apply them 

So How to perform the mammalian dive response:

Fill a bowl with icy cold water

Bend/lean over

Hold your breath

Put face in icy cold water for 30 seconds

Make sure that area underneath eyes/above cheekbones (most sensitive part of the face) feels the icy water

TLDR, shock to the system and basically its like giving yourself a factory reset.