Using the TIPP method to manage overwhelming emotions

At the end of this article find an exercise sheet to practice.

The TIPP method is a method of managing intense emotions from dialectical behavioral therapy (DBT).

What does this method consist of?

This is a method you can use to deal with overwhelming emotions. If you feel a powerful wave coming over you and you don't know how to handle it, this technique will come in handy. Typically, when people find themselves in such situations, their ability to think clearly is diminished - you are not in your wise mind, but in your emotional mind.

TIPP is an acronym that stands for the following four stages: Temperature , Intense Exercise , Rhythmic Breathing , Progressive Muscle Relaxation .

Instructions

Practice each of these techniques to feel the effects. Then use them when you feel overwhelming emotions and need them.

T: Temperature

The first step is to change the temperature. Cooler temperatures lower your heart rate (which is usually faster when we're overwhelmed with emotion). You can splash cold water on your face, take a cold (but not too cold) shower, or if it's cool outside, you can go for a walk. Another idea is to take an ice cube and hold it in your hand or rub it on your face.

Higher temperatures increase your heart rate (which is usually lower when you're feeling depressed, sad, or anxious). You can take a warm bath, snuggle up in a blanket, go outside on a hot day, or drink hot herbal tea.

Be careful, be reasonable. No need to become Wim Hof. Exposure to cold can lower your blood pressure, and exposure to heat can increase it. If you have a medical condition where this could be a problem, skip this step or consult your doctor.

I: Intense exercise

When you have built up energy due to overwhelming emotions, it can be very beneficial to expend that energy by doing a cardio exercise. It doesn't have to be anything complicated - you don't need any special equipment or an expensive gym membership. Just get up and do one of the following: go for a run around the block, do jumping jacks in your room, go outside and take a brisk walk. You can also try jumping rope, dancing, or weight training (if you already have some). Do this for 10-15 minutes, but don't overdo it. By expending this stored energy, you will feel more tired and your overwhelming emotions will become more balanced.

P: Rhythmic breathing

To reduce the physical manifestation of the overwhelming emotions you are experiencing (e.g., racing heart, facial flushing, dry mouth, sweating, etc.), it is helpful to try to control your breathing so that its rate eventually decreases. Try the following technique: inhale deeply through your nose (abdominal breathing) for four seconds, then exhale through your mouth for six seconds. Do this for 1 to 2 minutes.

P: Progressive muscle relaxation

In order to relax the tense muscles in your body while you are experiencing extreme emotions, you can try progressive muscle relaxation. You can do this while sitting. Start at your upper body - become aware of your upper back muscles and deliberately tighten them for five seconds. Then release – you should feel the area relax. Continue this with your arms, your abdominal and back muscles, your gluteal muscles, your thighs and your calves. It's a great way for your body to release excess energy built up from overwhelming emotions.

What does this look like in practice?

Here is an example :

Situation : Today, when I woke up, I felt empty and depressed. The gloomy weather for several days hasn't helped anything. All of this reminded me that two years ago, at this time of year, I was very depressed and dealing with the dysfunctional relationship I have with my father. That memory sent me into a tailspin, and in no time, I didn't want to continue with my day, finish my work responsibilities, or do anything at all. As the morning progressed, I felt even more depressed and empty.

T - Temperature : I chose to take a hot bath, something that would make me feel warmer, both physically and perhaps emotionally too. It felt like a kind gesture towards myself, and it really helped me not fall further into this spiral of sad memories.

I - Intense exercise : I put on some music because I needed a moment to relax, and I made an effort to move my muscles while dancing. I did this for 10 minutes, and I felt more energetic afterward.

P - Rhythmic breathing : I practiced the rhythmic breathing technique for two minutes.

P - Progressive muscle relaxation   : By the fourth step, I already felt better thanks to the previous three. Nonetheless, I sat comfortably and followed the progressive muscle relaxation instructions. I feel like the TIPP technique really helped me not feel more empty and depressed, and I was able to move on with my day.

Practical exercise

Practice using the TIPP technique (temperature, intense exercise, rhythmic breathing, progressive muscle relaxation) using this worksheet.

TIP10 - TIPP Fiche d'Exercice.pdf

Download PDF • 768KB

Questions answers

Q: Do I have to follow all the steps of the TIPP technique?

A: In some cases, you may feel better even after taking the first steps. This is a good sign because it means the technique is working for you. However, if you have time, you should complete all the steps to maximize the effect. Plus, it will probably take you about 30 minutes to do all the steps, which isn't very long.

Q: When I'm overwhelmed with emotion, I don't feel like it's helping me. How can I motivate myself to try this technique?

A: The key is to think about this technique first when you are not overwhelmed by emotions. Be prepared and plan to try this exercise the next time you are overwhelmed with emotions, as it could save you a lot of wasted energy. At first it may seem like a lot of effort, but compared to the energy you would spend suffering from overwhelming negative emotions, it usually seems like a good investment to try this technique the next time you have an emotional crisis. .

Q: I get very excited when I do cardio, and I'm not sure it balances out my overwhelming emotions.

A: Make sure you don't overdo it during any of the steps. When we do sports, we get a natural secretion of the hormone dopamine, which is responsible for elevating mood. If you have a naturally elevated heart rate or any other condition, just make sure you do the steps in a balanced manner. You can also consult your doctor. This technique is intended to help you take care of yourself when you are in an emotional crisis, so keep that in mind and try to do this exercise in the way that works best for you.