TIPP Skills: For coping effectively when emotions are running high

Feb 25, 2022

By Kelsie Bufton

When we are faced with a really difficult situation we can easily be overcome by our emotions. When this happens, it can be very difficult to think clearly and problem solve a situation. We might feel as though we are losing control, and end up acting in ways that make a difficult situation even worse.

The TIPP skills are things you can use when you want to take the emotional intensity out of a situation. Using TIPP won’t solve a problem, or make the emotion disappear, however it may help calm you enough to think more clearly about the best way forward. TIPP can offer the space needed to use other skills that might have a longer lasting impact.

There are four separate TIPP skills described in Dialectical Behaviour Therapy (TIPP). Try them out and notice what effect they have on your emotions.

Temperature: One way to quickly decrease the emotional intensity of a situation is to lower our body temperature. This triggers the mammalian dive reflex, which in turn activates our body’s natural soothing system. To practice this skill, try filling up a sink with cold water (no less than 50 degrees), dipping your face in, and holding your breath for 30-60 seconds. You can also place ice packs on your face around your eyes and cheeks.

Intense Exercise: Try and engage in intense exercise, even if only for a short burst. This is a great way to channel the stress response that is usually active when emotions are running high. After exercise is complete, the body goes into a calmer restorative state. Try running, walking at a fast pace, dancing, cycling, or swimming….or whatever high energy activity takes your fancy,

Paced Breathing: Another way to activate the body’s natural calming system is by slowing down the breath. Try taking several slow deep breaths, filling up your stomach on the inhale and feeling the body releasing on the exhale. Aim to have a longer exhale than inhale. Breathe in for 3 counts, pause for one count at the top, breathe out for 4 counts, and pause for 1 count at the bottom. Repeat this for 15-20 rounds, or for as long as you need to notice an effect.

Paired Muscle Relaxation: This exercise can help relax the body when it is in a high state of agitation. Working from the top of your head down to the tip of your toes, tense your different muscle groups one by one. On an inhale tense for 3-5 second, and on the exhale consciously relax and release the muscles completely. Work through the following muscle groups: Hands (make fists); arms (tense your biceps and triceps); shoulders (pull your shoulders up towards your ears); face (scrunch up your face; shut eyes tightly); neck (push chin towards chest); chest (hold in a deep breath); stomach (tense your abs); buttocks (squeeze your buttocks together); thighs; calves (point toes towards floor); ankles and feet (curl your toes).

TIPP skills are great to have in your tool kit for coping effectively when emotions are running high, or you are in a crisis. It is best to try and practice them first when you are feeling calm, as they will then be easier to access when the time comes. Be kind to yourself when trying these out for the first time, as practice makes perfect and you’re unlikely to use them perfectly the first time.

REFERENCES

Linehan, M. M. (2015). DBT Skills Training Manual, 2nd edition. Guilford Press. New York.

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