Emotions are an integral part of our lives, influencing our thoughts, behaviors, and overall well-being. However, for many of us, managing intense emotions can be a challenging task. Dialectical Behavior Therapy (DBT), developed originally by Dr. Marsha Linehan, offers a comprehensive set of skills to help individuals regulate their emotions effectively. One of these essential skills is TIPP, an acronym that stands for Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation.
How do TIPP DBT skills work?
TIPP skills work by changing your body's physical response to stress. When you are feeling stressed or overwhelmed, your body goes into "fight or flight" mode. This is a natural response that helps you to deal with danger, but it can also be uncomfortable and make it difficult to think clearly.
TIPP skills can help to calm your body down and bring it back to a more relaxed state. This can make it easier to manage your emotions and cope with the situation at hand.
How to use TIPP DBT skills
Temperature
One of the easiest ways to use TIPP skills is to change your body temperature. This can be done by splashing cold water on your face, holding an ice pack to your neck, or taking a cold shower. Changing your body temperature can help to activate the parasympathetic nervous system, which is responsible for the "rest and digest" response.
Intense exercise
Another way to use TIPP skills is to do some form of intense exercise. This could be anything from running or biking to doing jumping jacks or push-ups. Intense exercise releases endorphins, which have mood-boosting effects. It can also help to burn off excess energy and tension.
Paced breathing
Paced breathing is a simple but effective way to calm down your body and mind. To do paced breathing, simply sit or lie down in a comfortable position and focus on your breath. Breathe in slowly and deeply through your nose, and exhale slowly through your mouth. Try to keep your breathing even and regular.
Progressive muscle relaxation
Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in your body. This can help to release tension and promote relaxation. To do progressive muscle relaxation, start by tensing and relaxing the muscles in your toes. Then, move up your body, tensing and relaxing the muscles in your legs, stomach, chest, arms, neck, and face.
How to use TIPP DBT skills in everyday life
TIPP skills can be used in a variety of situations, including:
When you are feeling stressed or overwhelmed
When you are having a panic attack
When you are feeling angry or upset
When you are trying to cope with a difficult situation
It is important to practice using TIPP skills when you are not feeling stressed so that you can use them effectively when you need them.
Here are some tips for using TIPP DBT skills in everyday life:
Identify your triggers. What are the things that typically make you feel stressed or overwhelmed? Once you know your triggers, you can start to practice using TIPP skills when you are exposed to them.
Have a plan. Decide which TIPP skills you are going to use in different situations. For example, you might decide to splash cold water on your face if you start to feel anxious in a social situation.
Be patient. It takes time and practice to learn how to use TIPP skills effectively. Don't get discouraged if you don't see results immediately. Just keep practicing and you will eventually get the hang of it.
If you are struggling to use TIPP skills on your own, consider working with a therapist who is trained in evidence-based therapies. They can help you to learn how to use TIPP skills effectively and develop a distress tolerance plan.