In week 6 of DBT, group members learn new skills to help manage their body chemistry when things are really tough.
Keeping with the theme of acronyms, the teens learned a new skill using the acronym: TIPP. This skill is meant to be used when emotions are high.
So think: crisis situation.
Your teen may have high emotions with school or peer concerns. The stressors of getting good grades and being liked create feelings of intense emotions which are difficult to manage.
Your teen may not be able to process the situation in the moment, but help them manage their intense emotions with one of these skills:
Temperature.
The T in TIPP represents temperature. Changing the temperature of your body to something hot or cold can help take your focus away from the pain your teen may be experiencing. Changing the temperature can also change your heart rate which may be a way to help lower feelings of distress. For example, try taking a hot shower, putting a cold compress on your head, splash your face with cold water, and or put your hands in ice water.
Intense Exercise.
The I stands for intense exercise. When your teen may be feeling revved up, suggest using their energy to engage in a short intense physical activity. Exercise can help your teen calm down when emotions are high. Perhaps a run around the neighborhood, a push up contest, and or a dance session to upbeat music. Just remember to keep it short (10-15 minutes) and don’t overdo it.
Paced Breathing.
The first P in TIPP represents paced breathing, which is a way to slow down your breath, ultimately creating a calmer space. Try to take your time with your inhale, and then use as much time as you can to breathe out. For example, breath in for 4 seconds, and then breathe out for 6 seconds. Try this for a few minutes and notice how it can affect your body.
Progressive Muscle Relaxation.
The last P in TIPP is for progressive muscle relaxation. This exercise allows your teen to focus on their body by tensing and relaxing their muscles. Start with one muscle group at a time and work your way from head to toe. Start by clenching one muscle group and hold the tension for several seconds, then slowly release the tension. Notice how this tensing and releasing can help your teen’s body feel more relaxed in the moment.
When things are chaotic this week, try one of these skills with your teen. See which ones help your teen to get through the crisis and manage their emotions in the moment.