TIPP: What it is and How to Use it

Dialectical Behavior Therapy, known as DBT, is a type of therapeutic framework implemented in both individual and group therapeutic settings. One of the components of DBT that makes it unique is its emphasis on teaching more specific and structured skills. Using these different skills, DBT aims to progress in four areas: (1) mindfulness, (2) distress tolerance, (3) interpersonal effectiveness, (4) emotional regulation. 

In pursuit of growth in these four areas, there are many different skills taught throughout one’s therapeutic journey with DBT. TIPP, is a wonderful example of how some of these skills translate into progress in these four areas. 

What is TIPP?

 TIPP is an acronym for “temperature, intense exercise, paced breathing, paired muscle relaxation” and is a helpful way to remember these helpful skills to implement in times of emotional overwhelm. When your emotions feel like they are spiraling, TIPP skills are a great way to reel them back in and bring you back to center in a moment of emotional crisis. Let’s walk through each skill one-by-one: 

Temperature: 

A quick change in temperature can dial down the intensity of your emotions in the moment. Try washing your face with some cold water, holding an ice pack to your neck or even jumping into a cool shower if you have the time or space. The shock from the change in temperature is helpful as a “reset”, and sometimes it can also be helpful in slowing down your breathing if you’re experiencing a racing heart and quickened breathing. 

Intense exercise:

If you are feeling really wound up emotionally, or maybe really energetic, try engaging in some (short, but intense) exercise. Sometimes it feels like you’re so filled with emotion you could just burst and it’s okay to occasionally lean into that. Instead of pushing that build up down, hug that part of you and let it escape by expressing it through physical energy exertion. Maybe do a few burpees, do jumping jacks for 60 seconds, run up and down the stairs of your building - it can be as simple as you need it to be! 

Paced breathing: 

Use paced breathing to intentionally slow down the cadence of your breathing. Make each of your breaths slower and longer than the last until you reach a comfortable and relaxed slow breathing pace. Inhale deeply into your belly, really filling your lungs. Exhale all of the bad until there is nothing left. 

Paired muscle relaxation: 

The aim here is to use muscle relaxation to release the tension in your body from all of your emotional distress. This skill can be especially helpful in combating moments of high stress and anxiety. First take a quick scan of your body, notice in what areas you feel the most tension. Is your neck stiff or tight? Is your tongue pressed to the roof of your mouth? Your jaw clenched? Work from your toes to your head tensing each muscle and then progressively relaxing each muscle. As you do this, notice the release of tension from your physical being and how this translates to your emotional state. 

TIPP is one of many skills within DBT and sheds light on how this therapeutic framework can be incredibly effective in learning healthier coping skills and emotional regulation. If you are interested in learning more about DBT and hearing about how you can implement some of these skills into your life, reach out to any of the psychotherapists at Be You Psychotherapy for more information