When you're at a high level of distress, feeling like you're about to reach a breaking point, having effective coping strategies can make all the difference. One of the most powerful tools we teach in our DBT (Dialectical Behavior Therapy) groups is the TIPP skill. This set of crisis survival skills is designed to help you cope and bring your body back to a state of regulation, especially when you're experiencing extreme stress, typically rated as 8 to 10 on the stress meter.
Understanding the TIPP Skill
The TIPP skill is an acronym that stands for Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation. These skills are particularly useful when you're at the point where distractions and self-soothing strategies aren't working, and you need immediate relief to prevent acting on urges that could make the situation worse.
1. Temperature
The first component of the TIPP skill is Temperature. This involves using cold sensations to help calm your body quickly. One effective method is to activate the dive response, which can be triggered by plunging your face into cold water or using an ice pack. This response slows your heart rate and helps you feel more relaxed.
Tip: Keep an ice pack in your freezer at home. If you notice your teen or yourself panicking, simply grab the ice pack and apply it. There's no need to ask if they want it; just providing it can help facilitate the use of this coping skill.
2. Intense Exercise
Intense exercise is another key part of the TIPP skill. This involves engaging in physical activity that gets your heart rate up and helps you process through intense emotions. It can be as simple as taking a brisk walk, running up and down stairs, or doing jumping jacks. The goal is to move your body to get out of your head and into a more balanced state.
Tip: Choose exercises that are accessible to you based on your mobility. The important thing is to get moving, even if it's just for a few minutes.
3. Paced Breathing
Paced breathing is about slowing down your breath and focusing on extending your exhales longer than your inhales. This activates the parasympathetic nervous system, which helps to relax and calm your body. This skill can be used anywhere, whether you're sitting in a classroom or at work.
Tip: Practice slow-paced breathing regularly, even when you're not stressed, so it becomes a natural response in high-stress situations.
4. Progressive Muscle Relaxation
The final component is Progressive Muscle Relaxation. This involves tensing and then slowly releasing different muscle groups in your body. Start from your toes and work your way up, tensing and relaxing each muscle group. This helps to release tension and promotes relaxation.
Tip: This can be done discreetly, making it a great tool for calming yourself down without drawing attention.
Why Practice the TIPP Skill?
One of the main reasons the TIPP skill is so effective is that it works to bring you from a state of agitation to a more balanced and regulated state. Many of our clients find this skill to be their favorite because it provides quick and noticeable relief.
It's essential to practice these skills before you find yourself in a high-stress situation. Incorporate them into your daily routine so they become second nature. For example, you might practice paced breathing before bed each night or include intense exercise in your weekly schedule to help maintain overall regulation.
Final Thoughts
The TIPP skill is a valuable tool for anyone dealing with high levels of stress. Whether you're a teen struggling with intense emotions or a parent looking for effective ways to support your child, these practical coping skills can make a significant difference. They not only help manage immediate distress but also promote long-term emotional regulation and healthier relationships.
If you're new to the idea of DBT skills and would like to learn more, or if you think these strategies could benefit you or your family, we'd love to hear from you. Reach out to us and discover how these skills can support your journey towards emotional balance and well-being.