~Adapted from DBT Skills Manual for Adolescents (Rathus & Miller, 2015)
This week, our students learned about a new acronym to support our emotions when they are at an extreme. This acronym is known as TIPP. TIPP can be used when emotional arousal is very HIGH!, you are completely caught in emotion mind, your brain is not processing information, and you are emotionally overwhelmed.
“TIPP” your body chemistry to reduce extreme Emotion Mind quickly with:
Temperature: Change your body temperature using cold water or ice. Hold a cold pack on your face or cheeks. Hold for 30 seconds.
Intense Exercise: To calm down your body when it is revved up by emotion. Engage in intense aerobic exercise, if only for a short while. Expand your body’s stored-up physical energy by running, walking fast, jumping jacks, dancing, stretching, wall sit, etc.
Paced Breathing: Slow your pace of breathing way down (to about 5-7 in and out breaths per minute). Breathe deeply from the abdomen. Breathe out more slowly than you breathe in (e.g., 4 seconds in and 6 seconds out). Do this for 1-2 minutes.
Progressive Muscle Relaxation: Tense and relax each muscle group, head to toe, one muscle group at a time. Tense (5 seconds), then let go; relax each muscle all the way. Notice the tension; notice the difference when relaxed.
Write something about yourself. No need to be fancy, just an overview.
The Bridge Program: Burlington High School