TIPP Skill: A Powerful Tool to Regulate Anxiety
By Irene Evangelou - Anni Expert, Anxiety Counsellor and Clinical Rapid Transformational Hypnotherapist
Anxiety Counsellor (GradDip of Counselling), Clinical Hypnotherapist (Rapid Transformational Therapy) and Bachelor's Degree In Psychology And Criminology
TIPP Skill is a simple but powerful tool from Dialectical Behavior Therapy. It stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation.
It's an incredibly effective set of techniques designed to help you regulate your emotions, especially when you're feeling overwhelmed by anxiety. They are quick, simple and actionable ways that can help you cope with intense emotions and bring a sense of calm when you need it most. In this episode, I am breaking down each component of TIPP and exploring how you can use these strategies in your daily life.
TIPP Skill to Regulate Your Emotions
The TIPP skill: Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation, is a techiniques used in Dialectical Behavioural Therapy. It's an incredibly effective set of quick, simple and effective techniques designed to help you regulate your emotions, especially when you're feeling overwhelmed by anxiety.
I would encourage you to give these techniques a try and see which ones work best for you. And remember, the goal isn’t to eliminate anxiety completely, that's not what we do here—it’s about learning how to be okay with it so you can live a more peaceful, more confident, more fulfilling and more balanced life.
So, Let's break down each component of TIPP and explore how you can use these strategies in your daily life.
1. Temperature
Have you ever noticed how a splash of cold water on your face can jolt you awake in the morning? That’s because changing your body temperature can actually help calm your mind.
And here’s how it works: when you apply something cold to your face like cold water or hold an ice pack against your skin for a minute, it triggers what’s known as the dive reflex. This reflex is your body’s way of conserving energy and slowing down your heart rate. It’s like your body is saying, “Hey, let’s take a moment.”
For example, imagine you’re at work, feeling completely overwhelmed by a looming deadline. Your mind is racing, your mind is flooded with anxious thoughts, and your anxiety is through the roof. Instead of letting that spiral out of control, take a quick break. Head to the restroom and splash some cold water on your face. As you feel the cold, take a few deep breaths. You will most likely notice your heart rate slowing down and your mind starting to clear. It’s a simple, yet powerful way to reset when anxiety strikes.
2. Intense Exercise
This one’s pretty straightforward but incredibly effective. When anxiety hits, your body is flooded with adrenaline. That’s what gives you that jittery, restless feeling. And the best way to burn off some of that excess adrenaline? Moving your body!
Think about those moments when you’re stuck in a loop of overthinking, and your anxiety is just building and building. Instead of staying trapped in your head, get up and move. Do some jumping jacks, run in place, or even dance around your living room. It doesn’t really matter and it doesn't have to be a full workout; even just a few minutes of intense activity can help.
The idea here is to get your heart rate up and shift your focus from your anxious thoughts to your physical activity. Plus, exercise releases endorphins, which are those feel-good chemicals in your brain. It’s like hitting a reset button on your mood. So next time you’re feeling overwhelmed, try some quick, intense exercise. It can make a huge difference.
3. Paced Breathing
This is one of my favourite techniques because it’s so simple and you can do it anywhere, at any time to instantly calm your nervous system. So, when you’re anxious, your breathing often becomes shallow and rapid, which can actually make your anxiety worse. So, by slowing down your breath, you can signal to your body that it’s okay to relax.
And, there are many different techniques but the one I am going to recommend to you today is called the 4-7-8 breathing technique. And here’s how you do it: you are going to inhale deeply through your nose for a count of four, you're going to hold your breath for a count of seven, and then exhale slowly through your mouth for a count of eight. Alright? So, inhale for a count of four, through the nose, hold it for seven, and then exhale for eight through your mouth.
If you try this exercise, please feel free to let me know how you feel. Because I know that even after just one cycle, you will probably notice a difference. Your heart rate slows down, and you start to feel more centred. This technique is great because you can do it anywhere—at your desk, in a meeting, or even in your car. It’s a quick way to bring some calm into your day.
4. Paired Muscle Relaxation
This technique involves tensing and then relaxing different muscle groups in your body, helping you to release physical tension and promote relaxation.
So, you can do this by finding a comfortable place where you can sit or lie down, and start with your toes. Curl them tightly for a few seconds, and really feel that tension, and then slowly release. Then move up to your calves, tighten those muscles, feel the tension and then slowly release. And work your way up through your body—thighs, abdomen, chest, arms, and all the way to your face.
And as you do this, pay attention to how your body feels. Notice the difference between the tension and the relaxation. It’s like giving your body permission to let go of all that built-up stress. This is especially helpful at the end of a very long day when you’re trying to wind down and get ready for bed.
This article originally appeared in Irene Evangelou Therapy’s Anxiety Blog post on 12th June 2024 and her Peace with Anxiety podcast can be listened to here.
About Irene Evangelou, Anni Expert, Anxiety Counsellor and Clinical Rapid Transformational Hypnotherapist:
Irene @ireneevangelou_therapy
With a passion for guiding women towards a life free from anxiety, Irene is dedicated to helping them uncover the root cause of their anxiety and fears. As a licensed counsellor with a Graduate Diploma in Counselling, she has honed her skills in providing the necessary support and guidance to facilitate transformative change. Additionally, her expertise as a Clinical Hypnotherapist and Licensed Rapid Transformational Therapy Practitioner allows her to employ innovative techniques to help clients overcome their anxieties and create lasting positive change.
Having obtained a Graduate Certificate in Behavioural Science and a Bachelor's degree in Psychology, Irene possesses a comprehensive understanding of human behavior and the underlying factors that contribute to anxiety. By drawing upon this knowledge, she is able to tailor her approach to each individual, ensuring a personalized and effective treatment plan.
Irene is committed to providing a safe and supportive environment for her clients.
So if you’re looking for a one-on-one session with Irene, she’s available now!
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About TIPP:
The TIPP (Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation) approach is designed to optimize physical and mental well-being. Temperature regulation during intense exercise is crucial for maintaining performance and preventing overheating. Engaging in intense exercise offers numerous benefits, including improved cardiovascular health and increased muscle strength. Paced breathing techniques help manage stress and enhance focus, making workouts more effective. Progressive muscle relaxation aids in recovery by reducing muscle tension and promoting relaxation. By combining these strategies, TIPP provides a comprehensive method for achieving peak physical fitness and mental clarity.
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