TIPP

Temperature, Intense exercise, Paced breathing, Paired muscle relaxation

TIPP is a set of four body-based moves for moments when emotion is running so hot that thinking feels impossible. Instead of trying to reason with a flooded mind, TIPP works on the body directly — and when the body settles, the mind gets room to catch up.

You don't need all four steps. Pick the one you can actually do right where you are. Each one works on the same idea: change what your body is doing, and the surge of emotion becomes easier to get through.

When to use it

Your emotion is at an 8, 9, or 10 and nothing else feels reachable
Your heart is pounding and your thoughts are racing
You feel a strong urge to do something you'd regret
Skills that involve thinking feel out of reach right now

The steps

Temperature

Cool your face with cold water — splash it from the sink, hold a cold washcloth or ice pack over your eyes and cheeks, or dip your face into a bowl of cold water. If you can, hold your breath for a few seconds while the cold is on your face; this tells your body to slow a racing heart. One real caution: because the slowdown is quick and strong, check with a doctor before using ice-water cooling if you have a heart condition, low blood pressure, take certain medicines (like beta-blockers), or have other medical complications.

Intense exercise

Move hard for a short burst — run up the stairs, do jumping jacks, sprint to the corner and back. Think minutes, up to about twenty. Strong emotion loads your body with energy for action; hard movement gives that energy somewhere to go.

Paced breathing

Slow your breathing down, and make each exhale longer than the inhale — try breathing in for 4 counts and out for 6 to 8. Aim for around five or six full breaths a minute. A long, slow out-breath signals your nervous system that it's okay to downshift.

Paired muscle relaxation

Breathe in while tensing one group of muscles — fists, shoulders, legs. Then breathe out and let them go completely soft. Notice the difference between tight and loose. Work through your body one area at a time.

An example

On the walk home, Jess checks her phone and finds a message that turns her stomach: her landlord is ending her lease. By the time she's inside, her chest is tight, her thoughts are spinning, and she wants to scream. Instead of firing off a furious reply, she goes to the bathroom, fills the sink with cold water, and holds her face in it for a few seconds, twice. Her heart slows. She's still scared and angry — but now she can sit down, breathe out longer than she breathes in, and start figuring out her next step.

Related: STOP, Self-Soothe