Distress Tolerance - TIPP Skill
As many of us adjust to the new norm of social distancing and learn that many of our favorite, and some times necessary, summer activities are cancelled, intense emotions may come up and we may find ourselves reacting stronger than we would have in the past. During the worst moments, we learn of family members or friends becoming ill, losing employment, or having to make significant life changes.
It’s understandable that we would experience intense emotions at these times and I have seen my own family deal with waves of overwhelm, disappointment, and fear about what the future will bring. These emotions can come on strong and at times, our normal ways of reducing our stress aren’t effective. The DBT Distress Tolerance Skills, often referred to as the “Crisis Survival Skills,” are exactly what we need to physiologically make a shift towards calmness when we are in this heightened state.
It can be beneficial to use the DBT Distress Tolerance TIPP skill when we are so completely overcome with emotion that we cannot think clearly and more importantly, when we don’t want to make our current situation worse. If we are in an emotional state that prevents us from problem-solving, using the TIPP skill will activate the parasympathetic nervous system, resulting in a lowered heart rate.
TIPP Skill
Temperature - Using cold water to physiologically trigger the “dive reflex” and calm your emotions. You can submerge your face in a bowl of ice-cold water for 5 seconds, place a bag of ice on your cheeks, sit in a cold bath or walk into cold ocean waves.
Intense Exercise - When we are feeling intense emotion, we typically have the urge to act on this emotion, so using intense exercise to satisfy this action urge, activate the parasympathetic nervous system and boost mood-enhancing chemicals is the cure we need. Intense exercise benefits you during and after the exertion!
Paced Breathing - Intentionally lengthen your exhale compared to your inhale to reduce the intensity of emotions. Count 4 counts on your inhale and extend your exhale to 6 counts and repeat until you reduce your emotional state to a level where you can think more clearly.
Progressive Muscle Relaxation - Intentionally shift your attention from thoughts to tightening and relaxing your muscles. Start with the top of your head, taking your time to observe the difference between tense muscles and relaxed muscles, until you reach the bottom of your feet.