03/11/2026
TIPP is a DBT distress tolerance skill designed to help calm extreme emotion mind fast.
When emotions feel overwhelming, logical thinking often goes offline. TIPP works by changing what’s happening in the body, which can quickly bring the nervous system down a notch.
This skill can be especially helpful when you’re:
• Riding out a panic attack
• Feeling flooded with anger or shame
• Having urges to say or do something you might regret
• Trying to get through intense anxiety, overwhelm, or crisis moments
Here’s a breakdown of TIPP and ways to adapt it wherever you are 👇
T — Temperature
Changing body temperature (especially cooling the face) can trigger the dive response, a reflex that slows heart rate and shifts the body out of fight-or-flight.
Try:
• Splashing cold water on your face
• Holding a cold pack or bag of frozen veggies to your cheeks
• Taking a cool shower
• Stepping outside into cold air
• Holding your breath while your face is cooled
I — Intense exercise
Short bursts of movement help burn off stress hormones like adrenaline and cortisol.
Try:
• Jumping jacks, sprinting in place, or stair runs
• Wall sits or push-ups
• Power walking for 2–5 minutes
• Dancing hard to one song
P — Paced breathing
Slowing the breath sends a signal of safety to the nervous system.
Try:
• Breathing out longer than you breathe in (ex: inhale 4, exhale 6–8)
• Box breathing
• Breathing through pursed lips
• Placing a hand on your belly and slowing things down
P — Paired muscle relaxation
Tensing and releasing muscles helps reduce physical tension and increases body awareness.
Try:
• Tensing muscle groups for 5–10 seconds, then releasing
• Clenching fists, shoulders, or legs and letting go
• Progressively relaxing from head to toe
Why it works:
TIPP skills target the physiology of distress. By engaging the body first (through temperature, movement, breath, and muscle release) you can bring the nervous system out of high alert and make space for coping skills, problem-solving, or values-based choices.
Save this post for later, share it with someone who could use it, and remember: skills aren’t about making feelings disappear, they’re about helping you get through the wave safely. 💙
Disclaimer: Content shared on this page is for educational and informational purposes only and is not a substitute for therapy or mental health treatment. If you are experiencing mental health concerns, please reach out to a licensed mental health professional in your area.
