TIPP Skills

TIPP Skills

The TIPP skills change your body chemistry to reduce feelings of being overwhelmed. These skills work very fast to bring down the intensity of your emotions. They are easy to use and do not require a lot of thinking. There are four TIPP skills.
** Linehan, M.M. (2015). DBT skills training manual (2nd ed.). New York: Guilford Press.

Tipping The Temperature

Tipping the temperature down sends a message to our brains to slow everything down by activating the mammalian dive reflex. By engaging this reflex, a physiological response (e.g., reduced heart rate) can occur which helps calm you. You can do this by putting your face in a bowl of cold water for 30 seconds, splashing cold water on your face, or holding an ice pack on your eyes and cheeks for 30 seconds. *

Intense Exercise

Intense exercise can release some of the stress you are experiencing. This can work even when you only have a few minutes. You can engage in behaviors such as running in place, doing jumping jacks or putting on music, and dancing energetically.

Paced Breathing

Paced Breathing can decrease the emotional intensity and your heart rate. Try to take slow, deep, breaths from your belly (not your chest). The key is to make sure your exhale is longer than your inhale. A good rule of thumb is to inhale for a count of 2-4 seconds and exhale for a count of 4-6 seconds.

Progressive Muscle Relaxation

Progressive Muscle Relaxation can help you feel more relaxed. Focus on tightening one muscle group at a time, holding for 5 seconds, then release. Repeat this with other muscle groups. There are many great YouTube videos to help guide you through this exercise.

* Caution: Cold water can decrease your heart rate rapidly. Intense exercise can increase your heart rate. Please consult with your medical provider before using these skills if you have a heart or medical condition, a lowered base heart rate due to medications, take a beta-blocker, are allergic to cold, or have an eating disorder.
** Linehan, M.M. (2015). DBT skills training manual (2nd ed.). New York: Guilford Press.

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