Hello,
Erica Rebollar here. In a previous post, I shared an introduction to Dialectical Behavior Therapy (DBT) and the idea that two seemingly opposite things can both be true at the same time. For example, knowing it’s best to leave a relationship or job while still feeling grief and sadness. Both experiences can coexist.
Today, I want to introduce a simple, effective DBT skill you can use in moments of intense distress. It’s called TIPP, and it’s designed to help your body quickly return to a calmer, more regulated state.
TIPP stands for:
T – Temperature
This skill involves lowering your heart rate quickly by activating the body’s natural calming response. You can do this by:
- Placing your face in a bowl of cold water for about 30 seconds (while holding your breath), or
- Using a cold pack on your face
This activates the mammalian dive response, which signals your body to slow down your heart rate and blood pressure.
I – Intense Exercise
Short bursts of physical activity like jumping jacks, running in place, or brisk walking. This help burn off stress hormones like cortisol. This mimics the body’s natural urge to respond physically during a fight-or-flight response.
P – Paced Breathing
Slowing your breath can calm your nervous system. Try:
- Inhale for 4 seconds
- Hold for 2 seconds
- Exhale for 8 seconds
This pattern helps activate the parasympathetic nervous system, signaling safety and relaxation.
P – Paired Muscle Relaxation
Tense different muscle groups (or your whole body) for a few seconds, then release. Imagine your body softening like a puppet with its strings cut. This helps reduce physical tension and promotes a sense of calm.
When to Use TIPP
The TIPP skill is especially helpful when you feel emotionally “flooded”—whether from anxiety, anger, stress, or even stage fright. By calming the body first, you can return to your baseline more quickly and then make thoughtful, effective choices using other coping skills.
If you’re interested in learning more DBT tools or how to apply them in your daily life, I’d be happy to help.
Take care,
Erica Rebollar
