Resource Alert:
To help you put this strategy into practice, we’ve created a TIPP guide. Give it a try – it’s designed to support your journey.
If you want to build a life free from the effects of narcissistic abuse, we can help you.
Resource Alert:
To help you put this strategy into practice, we’ve created a TIPP guide. Give it a try – it’s designed to support your journey.
TIPP is a distress tolerance skill from Dialectical Behavior Therapy (DBT).
It helps you manage intense emotional states healthily and effectively.
TIPP stands for:
T – Temperature
Changing your body temperature can help you snap out of a heightened emotional state. A common method is to splash your face with cold water or hold a cold pack on your face for a few seconds. This triggers the “dive reflex” that helps your body and mind to calm down.
I – Intense Exercise
Engaging in intense physical activity, even briefly, can help dissipate the energy associated with strong emotions. Exercise releases endorphins, which are natural mood lifters and can help shift your mental state.
P – Paced Breathing
Slow, deep, paced breathing can help regulate the body’s response to stress. Breathing deeply and evenly helps activate the parasympathetic nervous system, which calms the body down after a stress response.
P – Paced Breathing Variation – Paired Muscle Relaxation
Along with paced breathing, you can also practice progressive muscle relaxation. This involves tensing and then relaxing different muscle groups in conjunction with your breathing.