The TIPP skills are evidence-based coping skills from dialectical behavior therapy that help individuals manage physical sensations associated with stress and emotional overwhelm.
Utilizing the TIPP skills can deactivate the sympathetic nervous system, which is responsible for the stress response, and activate the parasympathetic nervous system to promote relaxation.
These four skills—temperature, intense exercise, paced breathing, and paired muscle relaxation—serve as foundational practices to help individuals regain control when feeling overwhelmed.
The temperature skill, in particular, employs the mammalian dive reflex to calm heart rate and emotional distress, especially beneficial for those prone to panic attacks.
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