DBT Skill for Intense Emotions and Panic: TIPP

The TIPP skills are a set of crisis survival strategies from Dialectical Behavior Therapy (DBT) designed to help you calm down quickly when you're feeling intense distress, like during a panic attack. TIPP stands for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. Here’s a breakdown of each skill and how to use it effectively:

1. Temperature

 Change your body temperature quickly to shock your system into a calmer state. This can slow your heart rate and reduce feelings of panic.

 Method: Place an ice pack or very cold water on your face, especially around the area below your eyes and near the temples. Alternatively, you can submerge your face in cold water for a few seconds.

 Why it works: This activates the mammalian diving reflex, which helps slow down the heart rate and sends calming signals to the body.

 2. Intense Exercise

 Engage in short bursts of intense exercise to help burn off the adrenaline and energy that comes with panic and anxiety.

 Method: Do jumping jacks, sprint in place, or engage in any other quick, vigorous activity for 1–2 minutes.

 Why it works: Physical exertion helps the body use up stress hormones and can give a sense of being grounded, which eases panic symptoms.

 3. Paced Breathing

 Focus on slowing down your breath to help regulate your nervous system.

 Method: Breathe in deeply through your nose for a count of 4, hold for 2, and then exhale slowly through your mouth for a count of 68. Repeat for a few minutes.

 Why it works: Slow, controlled breathing helps activate the parasympathetic nervous system, which reduces your body's fight or flight response.

 4. Paired Muscle Relaxation

 Practice tensing and releasing muscles to ease physical tension.

Method: Start by tensing a muscle group (e.g., your shoulders or hands) for about 5 seconds, then slowly release the tension while exhaling. Move through different muscle groups, especially ones that feel tense.

Why it works: Physical relaxation often leads to mental relaxation, and focusing on releasing tension can distract from anxious thoughts.

 Putting It All Together

When you start feeling panic set in, you can try each TIPP skill in sequence or focus on the one that feels most helpful. Many people start with Temperature to calm their physical symptoms, then move into the other steps as needed. With practice, TIPP skills can become a fast and effective tool to manage overwhelming distress.