Stress Reduction with TIPP


When we discussed urge surfing, we introduced the concept of distress tolerance techniques. These are techniques based on Dialectical Behavioral Therapy that help build our tolerance for distressing situations, and as their name implies, they are incredibly helpful tools to add to our stress relief toolbox. One such distress tolerance technique is TIPP. When our sympathetic nervous system has been activated by something stressful, and we’re having difficulty bringing our anxiety and stress down naturally, we can use this handy acronym to induce a quick state change and reduce our stress.

TIPP stands for:

T - Temperature

I - Intense exercise

P - Paced breathing

P - Paired muscle relaxation