T10: TIPP

The last exercise for this module is the TIPP technique. This is another method that you can use to cope with overwhelming emotions. If you feel a strong wave coming all over you and you don't know how to deal with it, this technique will help you. Usually, when people find themselves in situations like this, their ability to think clearly is diminished - you are not centered in your wise mind, but in your emotional mind. TIPP is an acronym that stands for the following four steps: temperature, intense exercise, paced breathing, progressive muscle relaxation.

Practice each of these techniques, so you know what they feel like. Then use them, when you feel overwhelming emotion and you feel like you need them.

T: Temperature

Similar to one of the previous techniques that we worked on, the first steps works by changing the temperature.

Cooler temperatures decrease your heart rate (which is usually faster when we are emotionally overwhelmed). You can either splash your face with cold water, take a cold (but not too cold) shower, or if the weather outside is chilly you can go outside for a walk. Another idea is to take an ice cube and hold it in your hand or rub your face with it.

Higher temperatures increase your heart rate (which is usually lower when you feel depressed, sad, or anxious). You can take a hot bath, nestle up in a blanket, go outside on a hot day, or drinking a warm tea.

Note, be smart about it. You don’t need to go full Wim Hof. Cold exposure can make your blood pressure drop, and heat exposure can raise your blood pressure. If you have a medical condition where this could be a problem, skip this step or consult your physician.

I Intense Exercise

When you have a built-up energy as a result of experiencing overwhelming emotions, it can be a really good idea to spend this energy by doing a cardio work-out. It doesn't have to be anything fancy - you don't need special equipment or expensive membership in a gym. Simply get on your feet and do one of the following: go for a run around the block, do jumping jacks in your room, go outside and walk fast. You can also try jumping rope, dancing or lifting weights (if you already have them). Do this for 10-15 minutes but don't overdo it. When you spend that conserved energy you will feel more tired and your overwhelming emotions will become more balanced.

P: Paced Breathing

In order to reduce the physical manifestation of the overwhelming emotions you feel (for e.g. increased heart rate, flushed face, dry mouth, sweating etc.) it helps to try to control your breathing so that its rate will eventually decrease. Try the following technique: breathe in deeply through your nose (abdominal breathing) for four seconds and then breathe out through your mouth (for six seconds). Do this for 1-2 minutes.

P Progressive Muscle Relaxation

In order to relax the tense muscles in our body while we are experiencing extreme emotions, you can try progressive muscle relaxation. You can do this from a seated position. Start with the top of your body - become aware of your muscles and the upper back and deliberately tighten them for five seconds. Then let go - you should feel the region loosening up. Keep doing this with your arms, your abdominal and back muscles, your bottom muscles, thighs and upper legs and calves. This is a great way for your body to let go of the excessive energy that has built up with the overwhelming emotions.

Example

Situation: "Today when I woke up, I felt very empty and down. It didn't help that the weather has been dull for days now. All of this reminded me how 2 years ago, this time of the year, I was feeling very depressed and was coping with the dysfunctional relationship I have with my father. This memory made spiral down, and in no time I didn't want to go on with my day, finish the work responsibilities that I have, or do anything. As the morning went on I felt even more depressed and empty."

T - Temperature: I chose to have a hot bath, something that will make me feel warmer, both physically and potentially emotionally as well. It felt like an act of self-kindness, and it really did help me not to fall even more into this sad memory lane.

I - Intense exercise: I put on some music since I could use having a little fun time, and I put the effort to get my muscles going and dance. I did this for 10 minutes, and I felt more energized after.

P - Paced breathing: I did two minutes of the paced breathing technique.

P - Progressive muscle relaxation: By step four, I already felt better doing the previous three. Nevertheless, I sat comfortably and did the progressive muscle relaxation instructions. I feel like the TIPP technique really helped me not to feel more empty and depressed, and I went on with my day.

Practice using TIPP (temperature, intense exercise, paced breathing, progressive muscle relaxation) using this worksheet.

DBT Distress Tolerance: Emotional Crisis Worksheet

Q: Do I need to do all the steps from the TIPP technique?

A: In some cases you may feel better even after doing the first ones. This is a great sign because it means that the technique is working for you. However, if you have the time you should do all the steps so that you will maximize the effect. Also, you will probably need around 30 minutes to do all the steps which is not that long.

Q: When I'm overwhelmed with emotions, I don't feel like doing this something useful. How do I motivate myself to try this technique?

A: The key is to first consider this technique when you're not overwhelmed with emotions. First prepare and make a plan that you will try this exercise next time when you are emotionally overwhelmed, since it might save you a lot of unnecessary spent energy. At first it might seem like perhaps it's a lot effort, but when you compare how much energy you would spend suffering from the negative overwhelming emotions, it usually seems like a good investment to try and to this technique next time you have an emotional crisis.

Q: I get very hyped when I do cardio work-out, and I'm not sure that this will balance my overwhelming emotions.

A: Make sure that you don't overdo the activities from any of the steps. When we work out, we get a natural secretion of the hormone dopamine which is responsible for elevating the mood. If you have naturally high heart-rate or any other condition, just make sure that you do the steps in a balanced way. You can also consult your doctor. This technique is meant to help you take care of yourself when you are in an emotional crisis, so keep that in mind and try to do this exercise in a way that best suits you.