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Four ways to manage extremely stressful situations: try the T.I.P. method

Dialectical Behavior Therapy employs a variety of techniques to help you manage intense emotions and situations. Another method is T.I.P.


T.I.P. allows you to change your body chemistry and is a very effective way to manage intense emotions in a short amount of time. Let’s break it down:

  • Tip the Temperature: hold your breath and place a cold pack on your eyes and cheeks for 30 seconds.

    • Anxiety or anger elevates your blood pressure. Cold water counters this by lowering your heart rate. This allows you to feel calmer in a short amount of time.

  • Intense Exercise: go for a walk, a run, play basketball, lift weights, etc…

    • This calms down your body when it’s revved up by emotion.

  • Paced Breathing: breathe deeply into your belly and take about five or six breaths per minute. Accomplish this by breathing in for five seconds, then exhaling for seven seconds.

    • Intense situations may trigger your body’s fight or flight response. This exercise helps regulate that.

  • Paired Muscle Relaxation: paired with paced breathing. Breathe deeply and tense your body muscles. Notice that tension, then breathe out slowly and release the tension. Take note of how your body now feels different.

    • This one will take some practice to get used to. But, once you become more skilled, it can dramatically reduce stress.


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