TIPP (Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation) skills are techniques commonly used in dialectical behavior therapy (DBT) to help manage distressing emotions and promote emotional regulation.

(1)Temperature: * Cold water exposure can work wonders. Try splashing cold water on your face, taking a refreshing cold shower, or even holding an ice pack to your face or hands. The shock of cold temperature can bring you back to the present moment and interrupt those overwhelming emotions.

(2) Intense Exercise: * Get those endorphins flowing.
Engaging in intense physical activity like jogging, dancing, or HIIT workouts can release pent-up energy and reduce emotional intensity. Feel the power in your movements and experience the sweet relief it brings.

(3)Paced Breathing: Take a deep breath and find your calm. Practice techniques like deep belly breathing or box breathing. Focus on your breath, inhaling slowly and exhaling deliberately. It activates your body's relaxation response and helps quiet racing thoughts and emotions.

(4)Progressive Muscle Relaxation (PMR): Um Unwind your tension! Start from your toes and work your way up, tensing and relaxing each muscle group. Feel the release of tension and savor the soothing sensation.

Progressive Muscle Relaxation brings both physical and mental calmness.