Tipp skills:

TIPP stands for –Temperature –Intense Exercise –Paced breathing and –Paired muscle relaxation. These skills can be used in times of crisis or when you are in a heightened emotional state. TIPP Is often used in DBT (Dialectical behavior therapy) has proven to regulate emotions and lower stress at times of high intensity.

Tipp skills:

T - TEMPERATURE  -  Change your body temperature

  • Hold an ice cube to your face, splash yourself with cold water, Let AC blow on your face, take a cold shower.


    i - Intense exercise - Match your intense emotion with intense exercise

  • Sprint down your street, do push ups, burpees, do an online workout HIIT video

p - Paced breathing

  • Use breathing techniques, a standard one is: Breathe in for 4 seconds, Hold it for 4 seconds, Breathe out for 4 seconds, and hold it for 4 seconds.

    p - Paired muscle relaxation

  • Focus on one muscle group at a time. Tighten your muscles as much as possible for 5 seconds. Then release and relax. Repeat with other muscle groups.