One of my favourite coping strategies is T.I.P.P.s! It comes from DBT (Dialectical Behaviour Therapy). Like many things in DBT it is an acronym, this one stands for Temperature, Intense exercise, Paced breathings, & Paired muscle relaxation. This skill is used when experiencing a Panic attack (see previous post) or when your anxiety is 8, 9 or 10 out of 10!
Temperature: Is about engaging in changing your body temperature. This can be done by splashing cold water on your face, running your hands under cold water, holding an ice pack/something cold to your forehead or the back of your neck, or if possible, submerge your face in cool water.
All of these things will lower your temperature, which will lower your heart rate, which decrease your experiences of anxiety or panic. Allowing you to think clearer and calmer.
Intense Exercise: I always thought this was a cheeky way of sneaking in an E for exercise. The idea with this letter is to use the anxious energy that you have built up. In the moment it can include things like: running on the spot, jumping jacks, push ups, stretching, holding a plank position, anything within your ability. It can also include planned activities like: going to the gym, going for a walk/jog/run, or engaging in a sport.
The idea here is to take the anxious energy that has built up, and put it to use. It also allows us to focus our attention on one specific activity. Finally at the end of the activity it is important to check in with yourself, and notice the release of anxiousness that took place.
Paced breathing: There are a wide variety of breathing practices that you can use for this coping mechanism. I feel like each therapist has a favourite technique that they teach in their sessions. The point behind paced breathing in the T.I.P.P.s skill is to calm down our nervous system, and regulate our heart rate.
To accomplish this I have two basic rules for breathing. 1) ‘Inhale through the nose, exhale through the mouth’ 2) ‘Inhale is shorter than the exhale, or exhale is longer than the inhale’.
I like to use some imagery for this breath. On the inhale imagine smelling something delicious (like fresh baked bread); On the exhale imagine blowing out birthday candles.
Paired muscle relaxation: This is my favourite of the T.I.P.P.s skills. It can also be used before going to bed, to help with the release of tension in the body and overall just decompress. The idea here is to clench or flex different muscle groups as you breathe.
You want to 1) Inhale 2) Clench/flex an area of your body (hands into fists is common) 3) Exhale & release at the same time. When you exhale you can also think or say words like: release, relax, calm, peace, rest etc.
By: Normand Dæmon MSW Registered Social Worker, Psychotherapist