TIPP Skills
"When the emotional brain hijacks you, use the body to take it back."
💡 What Is It?
From DBT, TIPP stands for Temperature, Intense exercise, Paced breathing, Paired muscle relaxation. These are crisis-survival skills for when emotional intensity is so high that cognitive techniques cannot work. By changing your body's physiological state, you can forcibly downshift your nervous system.
Source: DBT (Dialectical Behavior Therapy)
⏰ When to Use It
- Emotional intensity is at 9/10 or above
- You are on the verge of a panic attack
- Intense anger is about to explode
- Your thinking brain has shut down
- You need to lower arousal immediately
✋ How to Do It
- 1
T — Temperature
Splash ice water on your face for 30 seconds. Triggers the dive reflex, reducing heart rate 10-20%.
- 2
I — Intense exercise
Run in place, jumping jacks, or sprint for 30-60 seconds. Burn off excess adrenaline.
- 3
P — Paced breathing
Breathe in 4 seconds, hold 7, exhale 8. Repeat 10 times.
- 4
P — Paired muscle relaxation
Tense each muscle group for 5 seconds then release, from toes to face.
💡 Real-Life Example
"A panic attack hits in a meeting. You excuse yourself, go to the restroom, splash ice-cold water on your face. 30 seconds later, your breathing slows. You return and present normally."