Finding the Calm in Chaos: Using the DBT TIPP Skill

Finding the Calm in Chaos: Using the DBT TIPP Skill

Can you relate to the experience of “seeing red?” That is, becoming so angry that you begin saying or doing things that you don’t mean, and may later regret? Have you ever had a “meltdown” as a result of being completely overwhelmed by frustration or anxiety? What about “hitting rock bottom” when you felt extreme or complete despair or hopelessness?

All of these experiences, although severe, are very common amongst almost all humans. When our emotions become so large, it can be extremely challenging to think of what to do or how best to cope with those strong feelings.

DBT (Dialectical Behaviour Therapy) is a type of therapy that helps people to develop coping skills to manage those very extreme and difficult emotions and situations. Within this framework, there is one particular skill that is very easy to remember and practice, and it’s also really effective in reducing these extreme emotions.

It’s called the “TIPP” skill, which stands for Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation.

Here’s why it works:

The TIPP skill partially evokes the dive response, which is a condition that occurs in mammals, including humans, when submerged in cold water. It’s actually a survival mechanism that is designed to conserve oxygen and blood flow to vital organs. The theory is that the dive response has a calming effect on the nervous system, as the experience of physiological arousal becomes reduced and a sense of grounding is created. Here’s a brief overview of each technique in the TIPP skill:

Temperature

This step involves using changes in temperature to help you to regulate your arousal level. Try splashing cold water on your face for 30 seconds, taking a cold shower, or drinking a cold glass of water if you’re feeling anxious or angry. If you’re feeling depressed, try wrapping yourself in a warm blanket.

Intense Exercise

Engaging in physical activity can help to release tension and reduce negative emotions. Physical activity can be simple in this stage and may include activities such as going for a jog or doing some jumping jacks.

Paced Breathing

This part is all about slowing down your breathing and focusing on the sensation of air that is entering and leaving your body. By counting along with your breath and extending your exhale to be slightly longer than your inhale, you can work towards calming down your nervous system and ultimately reducing anxiety and any other unpleasant sensations.

Paired Muscle Relaxation

By tensing and relaxing different muscle groups in your body, starting with your feet and working your way up to your head, it can help to release tension and promote relaxation. Consider searching for video or audio resources related to “body scans” to easily learn how to practice this.

By making use of the TIPP skill, you can gain greater sense of control over your emotions and your reactions to stress. It’s a simple and effective way to manage intense emotions and improve your overall well-being. So, the next time you’re feeling overwhelmed, angry, or any other large emotion that is difficult for you to manage, try incorporating the TIPP skill, or simply just one part of it, into your coping toolkit and see how it can help you to regulate your emotions.

Written by: Alicia Totten, Social Worker with Wildflowers