When emotions hit hard, it can feel like your body and brain are both in overdrive. Dialectical Behavior Therapy (DBT) has a set of fast-acting tools for moments like this, and one of the quickest is the TIPP skill.
TIPP is all about changing your body’s chemistry so your emotions can settle down. It works because when your body calms, your mind follows.
Let’s break it down.
T — Temperature
Changing your body temperature can interrupt a stress response almost instantly.
What it looks like:
- Splash cold water on your face
- Hold an ice pack or cold cloth to your cheeks
- Stick your face in a bowl of cool water (if you’re at home)
Cool temperatures activate a natural “dive reflex,” which slows your heart rate and helps your body shift out of fight-or-flight mode.
I — Intense Exercise
This isn’t about running a marathon. Just short bursts of movement can release tension and burn off emotional energy.
Examples:
- March or jog in place for a minute
- Do jumping jacks
- Walk briskly around the block
- Shake out your arms and legs
Think of it as giving your body somewhere to put all that stress.
P — Paced Breathing
Slow, steady breathing tells your nervous system: We’re safe.
Try this:
- Breathe in for 4 seconds
- Breathe out for 6 seconds
- Repeat for one or two minutes
Longer exhales help reset your body’s stress response. It’s simple, portable, and effective.
P — Paired Muscle Relaxation
This combines breathing with tensing and relaxing your muscles.
How to do it:
- Inhale and gently tense a muscle group (like your fists or shoulders).
- Exhale and release the tension completely.
- Move to a different muscle group.
It helps your body let go of stress it’s been holding onto.
When to Use TIPP
TIPP is perfect for moments when your emotions feel too big, too fast, such as:
- Panic or intense anxiety
- Emotional overwhelm
- Urges to react impulsively
- Feeling stuck in anger or frustration
It’s not about ignoring your feelings—it’s about getting to a calmer place where you can respond instead of react.
Final ThoughtsTIPP is one of the quickest DBT skills because it works on your body first, which helps your mind follow. You don’t need special equipment, and you don’t have to remember long steps. Just pick one of the four and try it the next time your emotions spike.