TIPP skills to help with finding calm
5-minute read. Take breaks as needed or .
Quick Summary
- TIPP stands for: Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation.
- Each of these skills works to undo the stress response in our body. When we get distressed, our body runs hot, we have a lot of adrenaline, our muscles get tense, and our breathing gets more shallow.
- TIPP skills can be used to calm down our body’s response so that we can think more clearly again.
Let’s break down what each of them looks like:
- Temperature:
- Cool down your body: Hold your face in cold water or place an ice pack on your face for a short period. This helps reduce the intensity of your emotions. Cold showers work wonders if you have access to them at the time!
- Intense Exercise:
- Engage in a short burst of intense physical activity: Try running in place or doing jumping jacks. This helps burn off excess energy and calm your mind.
- Paced Breathing:
- Breathe slowly: Inhale for a count of four, hold for four, and exhale for a count of six. Repeat this to slow your heart rate and relax.
- Paired Muscle Relaxation:
- Tense and then relax different muscle groups: Start from your feet and work your way up to your head. This helps release physical tension and promotes relaxation.
You can pick just one or a few of these skills to use, depending on how strong your emotions are. It’s okay if they take a bit of time to work.
Explore some of the other ConnectWell modules to access other relaxation exercises if you prefer to have someone walk you through with a recording.