The TIPP skill is a practical DBT technique used for managing intense emotions, particularly anger or distress. TIPP stands for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. Here’s how to use each component effectively for anger management:
1. Temperature
- Technique: Change your body temperature to help shift your emotional state.
- How to Do It: Splash cold water on your face, take a cold shower, or use an ice pack on your wrists or neck. Alternatively, you can use heat, like a warm bath or heating pad, if it feels soothing.
- Purpose: The sudden change in temperature can help calm the nervous system and reduce feelings of anger or frustration.
2. Intense Exercise
- Technique: Engage in vigorous physical activity to release pent-up energy and tension.
- How to Do It: Go for a brisk run, do jumping jacks, or engage in any form of high-intensity exercise for at least 10-15 minutes.
- Purpose: Exercise releases endorphins, which can improve mood and reduce feelings of anger. It also provides a healthy outlet for physical energy.
3. Paced Breathing
- Technique: Use controlled breathing to calm the mind and body.
- How to Do It: Inhale deeply through your nose for a count of four, hold the breath for a count of four, and exhale slowly through your mouth for a count of six or eight. Repeat this for a few minutes.
- Purpose: Paced breathing activates the parasympathetic nervous system, promoting relaxation and helping to decrease the intensity of anger.
4. Paired Muscle Relaxation
- Technique: Combine relaxation with deep breathing to release tension in the body.
- How to Do It: As you breathe in, tense a specific muscle group (like your fists or shoulders) for a few seconds. Then, as you exhale, release the tension in that muscle group. Move through different muscle groups in your body.
- Purpose: This technique helps you become aware of physical tension associated with anger and promotes a sense of relaxation.
Putting TIPP into Practice
When you feel anger rising, use the TIPP skills in the following way:
- Start with Temperature: Quickly change your body temperature to disrupt the emotional response.
- Engage in Intense Exercise: If possible, go for a quick run or do an intense workout to release energy.
- Focus on Paced Breathing: Find a quiet space to practice paced breathing, allowing yourself to calm down.
- Finish with Paired Muscle Relaxation: Use muscle relaxation to release any remaining tension in your body.
By applying the TIPP skill, you can manage and diffuse feelings of anger before they escalate, allowing for a more thoughtful and constructive response.
See the video below:
