TIPP Skill

TIPP Skill in DBT is an acronym that stands for Temperature, Intense Exercise, Paced Breathing, and Progressive (Paired) Muscle Relaxation. TIPP therapy helps divert your attention and reduces the effects of an overwhelming situation by altering your body chemistry as quickly as possible. Distress Tolerance Tipp Skill can easily be applied as a quick physiological diversion to manage an emotional crisis.

Temperature

Using hot or cold water to help calm your emotional state. The use of temperature in this practice is rooted in the scientific concept of how cold temperatures calm the mind while warm temperatures induce comfort and security.

Intense Exercise

Utilizing your bodily energy through intense exercise like HIIT (High Intensity Interval Training) can calm your body and destress your emotional state.

Paced Breathing

Deep breathing techniques like slow-paced breathing (5-7 deep breaths per minute) or the 4-7-8 technique can reduce anxiety and stress.

Progressive Muscle Relaxation

Engage in progressive muscle relaxation techniques, starting from your toes up. Practicing progressive relaxation can help with stress and anxiety.