TIP
Quickly reduce emotional intensity through the body.
Purpose
Helps calm the nervous system when emotions are extremely intense.
How to use it
1
Temperature
Use cold water, an ice pack, or cool air to help bring down emotional intensity.
2
Intense Exercise
Use short bursts of movement to burn off emotional energy.
3
Paced Breathing
Slow your breathing, especially the exhale.
4
Progressive Muscle Relaxation
Tense and release muscle groups to help your body settle.
Example
You feel panic rising. You splash cold water on your face, do 30 seconds of fast movement, then slow your breathing.
Try It Now
- Take a slow breath in.
- Exhale for slightly longer than you inhale.
- Repeat for five breaths.
Tips
- TIP is for high-intensity moments.
- It works through the body rather than through reasoning.
- Use it before trying more reflective skills.
Common pitfalls
- Trying to think your way out of panic before calming the body.
- Doing the steps too gently when the emotion is very intense.
- Skipping breathing after intense exercise.
When to use
Panic
Rage
Emotional overwhelm
Strong urges
Feeling out of control