Learning library · Coping skills
The TIPP skillFor overwhelming distress
Four fast, body-based tools for the most intense moments — how they work and how to use them safely.
For overwhelming moments
Sometimes emotions get so intense that it's hard to think straight, let alone use a calm, thinking skill. TIPP is a set of four quick skills from dialectical behavior therapy, or DBT, made for those moments.
They work through the body: change what your body is doing, and the wave of emotion can come down enough for you to think again. TIPP stands for temperature, intense exercise, paced breathing, and paired muscle relaxation.
T: temperature
Cool your face. Splash cold water on it, or hold a cool pack or some ice wrapped in a cloth against your eyes and cheeks for a little while, and breathe slowly.
If you have a heart condition or another medical problem, check with your doctor before using cold this way.
I: intense exercise
Use up the energy your body has built up. A short burst of hard movement, like climbing stairs quickly, jumping jacks, or dancing hard to one song, can take the edge off. Stay within what's safe for your body.
P: paced breathing
Slow your breathing down, with the breath out longer than the breath in, like in for four and out for six. Our paced breathing video walks you through it.
P: paired muscle relaxation
Tense a group of muscles, like your hands or your shoulders, as you breathe in. Notice the tension, then let it go as you breathe out. Work through your body, one area at a time.
Making it yours
These skills are for getting through the peak of the moment, not for solving the problem behind it. Once the intensity drops, you can think about next steps, or reach out for support.
Practice them while you're calm, so they're ready when you need them, and add your favorites to the Safety plan in your portal, under things you can do on your own.
Staying safe
If overwhelming emotions are happening often, or you're using these skills to get through urges to hurt yourself, talk with your care team. DBT and other therapies can help.
And if you're in crisis, call or text 988, any time, day or night.
2 min · captions with the CC button · 7 chapters · animated diagrams