TIPP: The Cool, Calm, And Collected Way To Manage Emotions


As a young adult, you may find yourself struggling with difficult emotions, such as anxiety or overwhelming sadness. It’s important to have coping skills that can help you manage these emotions and stay balanced. One technique that you may find helpful is called TIPP, which stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation.

TIPP is a technique used in Dialectical Behavioral Therapy (DBT), which is a type of therapy designed to help people manage their emotions and improve their relationships. Here’s how you can use TIPP to manage difficult emotions:


One way to regulate your emotions is by changing your body temperature. You can use cold water or ice to lower your body temperature, or warm water or a heating pad to increase your body temperature. You can also take a hot or cold shower or bath to help you feel more relaxed. Changing your temperature can help you to shift your focus away from your emotions and into your physical sensations, giving you a sense of control and grounding.


Exercise is a great way to release endorphins and improve your mood. Intense exercise, such as running or jumping jacks, can help you release pent-up emotions and feel more energized. Exercise can also help to distract you from your thoughts and give you a sense of accomplishment, boosting your self-esteem.


Paced breathing is a technique that involves taking slow, deep breaths to help you feel more relaxed. You can inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Repeat this for several cycles to help calm your body and mind. Paced breathing can help you to regulate your heart rate and reduce feelings of anxiety or panic.


Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body. You can start with your toes and work your way up to your head, tensing each muscle group for a few seconds and then releasing the tension. This can help you release physical tension and feel more relaxed. Progressive muscle relaxation can also help you to increase your body awareness and mindfulness.

Using TIPP can help you manage difficult emotions and stay balanced, especially when you’re feeling overwhelmed or anxious. It’s important to practice these techniques regularly to build up your resilience and ability to cope with stress. Remember, it’s okay to reach out for help if you’re struggling with difficult emotions, and TIPP can be a helpful tool to add to your toolbox of coping skills.

If you’re looking for support in managing your emotions and mental health, Puglisi Counseling offers a variety of services including therapy, medication management, and group therapy. Visit our website to learn more and schedule a consultation with one of our experienced clinicians. Remember, taking care of your mental health is an important part of overall wellness.

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