DBTuesday: TIPP skills – a distress tolerance skill

Hey there everyone! We’re back for another DBTuesday and this week I’d like to discuss with you the TIPP skills. This skill is part of the distress tolerance category of DBT skills and could be used when wanting to reduce an extreme emotion fast. Basically the TIPP skills work by momentarily changing your body chemistry and this shift in feelings is supposed to create a shift in emotions too!

T for Temperature : Tip the temperature of your face/hands/body with cold water, by taking a cold shower or applying a cold wet clothes on yourself --- this is to calm down fast!

I for Intense exercise (unless not advised by your doctor or not possible due to an injury!) : engage in intense exercise that will get your heart rate up and expend your energy, by running, walking fast, lifting weights, jumping, playing football, dancing… safely! --- this is to calm down your body from the emotion you’re feeling!

P for Paced breathing : focus on your breathing, breathe deeply and try and breathing out more slowly than you breathe in --- this is to slow down your breathing!

P for Paired muscle relaxation : this one goes with the paced breathing, while breathing in, tense your body muscles and notice how this tension feels. While breathing out, relax and let go of this tension --- this is to calm down your body!

Discussion questions ~

What do you think about this skill? (had you ever heard of it? Do you think it could be useful for you?)

Are there other ways that you use to calm yourself fast when experiencing strong emotions?

Thanks for reading, don’t hesitate to share your thoughts about this!

Waves ~

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