What is T.I.P.P.?

Managing Intense Emotions Fast: A Quick Guide to T.I.P.P. Skills in Therapy

When emotions feel overwhelming—like anxiety, rage, or panic—it can seem impossible to think clearly, let alone calm down. That’s where T.I.P.P. skills come in. These DBT (Dialectical Behavior Therapy) techniques are designed to help you regulate your body first, so your mind can follow.

T.I.P.P. is an acronym that stands for:

T – Temperature

Changing your body temperature can quickly reduce emotional intensity. Try holding a cold pack to your face, splashing cold water, or dunking your face in a bowl of cold water for 30 seconds. This activates the “dive reflex,” helping your body switch from fight-or-flight mode to a calmer state.

Cooling Weighted Neck Wrap-Talking Out of Turn

I – Intense Exercise

Engaging in short bursts of intense physical activity—like jumping jacks, a brisk walk, or running up the stairs—can burn off adrenaline and help regulate your nervous system. Just 10–15 minutes can make a noticeable difference.

P – Paced Breathing

Slowing your breath helps signal to your brain that you’re safe. Try breathing in for 4 counts and out for 6–8 counts. Focused, slower breathing can reduce symptoms of panic and bring your heart rate down.

P – Progressive Muscle Relaxation

Tense and release each major muscle group one by one—from your forehead to your toes. This helps release physical tension and can ground you in your body when emotions feel overwhelming.

T.I.P.P. skills are not long-term solutions, but they’re incredibly effective in the moment. Once your emotional intensity has come down, you’ll be in a better position to use other tools like problem-solving, boundary-setting, or processing with your therapist.

If you often find yourself overwhelmed, it might help to practice T.I.P.P. regularly—so it's easier to access when you need it most.