TIPP

🧊 What is TIPP?

TIPP is an acronym that stands for Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation. These are biological hacks that help you calm down physiologically when you're extremely anxious, panicked, angry, or overwhelmed.

These techniques work by targeting your autonomic nervous system—specifically, shifting you out of “fight or flight” (sympathetic mode) and into “rest and digest” (parasympathetic mode).

🔠 TIPP Skill Breakdown

🧊 T = Temperature

Change your body temperature quickly to calm your body and mind.

How:

• Splash cold water on your face

• Hold an ice pack on your eyes or cheeks

• Dunk your face in a bowl of cold water (the diving reflex trick)

• Step outside into cold air

Why it works:

• Triggers the mammalian diving reflex, which slows your heart rate, calms breathing, and lowers arousal levels

⚠️ Not recommended for people with heart problems. Always check with a doctor if unsure.

🏃‍♂️ I = Intense Exercise

Burn off excess emotional energy through quick bursts of physical activity.

How:

• Jumping jacks for 2 minutes

• Sprinting in place

• Dancing hard to a song

• Push-ups, running, or fast walking

Why it works:

• Reduces adrenaline and cortisol

• Boosts endorphins (feel-good chemicals)

• Helps reset your emotional baseline

Even 60 seconds of intense movement can make a noticeable difference.

🌬️ P = Paced Breathing

Slow your breathing to slow your heart rate and calm your nervous system.

How:

• Inhale for 4 counts, exhale for 6 counts (4-6 breathing)

• Or try “box breathing”: Inhale 4 – Hold 4 – Exhale 4 – Hold 4

• Use belly/diaphragmatic breathing

Why it works:

• Activates the parasympathetic nervous system

• Helps your body believe it's safe

• Reduces physical symptoms of panic or anxiety

💪 P = Progressive Muscle Relaxation (PMR)

Systematically tense and relax muscle groups to release built-up tension.

How:

• Tense a muscle group (like your fists or shoulders) for 5–10 seconds

• Release and relax for 15–20 seconds

• Move through body parts: hands, arms, shoulders, face, legs, etc.

Why it works:

• Helps you become more aware of muscle tension

• Physically releases stress held in the body

• Creates a sense of calm and control

🧠 When Should You Use TIPP?

TIPP is perfect when you’re:

• In a panic attack or extreme anxiety

• Overwhelmed by anger or grief

• Feeling impulsive (want to self-harm, yell, or shut down)

• In a situation where you can’t solve the problem immediately but need to survive the moment

📝 TIPP Practice Routine

Here’s a mini daily exercise you can try to build the skill:

1. Morning (2 minutes): Practice paced breathing or progressive muscle relaxation.

2. Afternoon: Do 60 seconds of intense movement.

3. Evening: Splash cold water on your face before bed or use an ice pack if feeling anxious.

The more you practice TIPP when you’re calm, the easier it’ll be to remember and apply it in a crisis.