There are 4 stages, which include temperature, intense exercise, paced breathing and muscle relaxation.
1. Temperature
Cooler temperatures slow your heart rate, which is faster when overwhelmed. Splash your face with cold water, take a cold shower, or go for a walk in chilly weather. Hold an ice cube or rub it on your face. Warmer temperatures raise your heart rate, which is lower when you feel sad, anxious, or depressed. Take a hot bath, snuggle in a blanket, go outside on a hot day, or drink warm tea. Be cautious—cold exposure can lower blood pressure, and heat can raise it. If you have a medical condition, consult a doctor first.
2. Intense Exercise
Release built-up energy with cardio. No gym or equipment needed. Run, do jumping jacks, walk fast, jump rope, dance, or lift weights. Spend 10-15 minutes on this, but avoid overdoing it. It balances overwhelming emotions.
3. Paced Breathing
Control overwhelming emotions by steadying your breathing. Breathe in deeply through your nose for four seconds, then out through your mouth for six seconds. Repeat for 1-2 minutes.
4. Muscle Relaxation
Relax tense muscles by tightening and releasing them. Start with your upper back and arms. Hold for five seconds, then release. Continue with abs, thighs, and calves to release built-up energy.
TIPP Skills Example
Situation: "This morning, I woke up feeling empty and overwhelmed. The gloomy weather, persisting for days, didn’t help my mood. I’ve been feeling the pressure of upcoming exams, struggling to focus on studying and managing the stress. These thoughts weighed heavily on me, leaving me unmotivated to tackle the day or even begin the work I need to do. As the morning went on, the feelings of sadness and stress grew stronger."
1. Temperature
“I chose to have a hot shower, something that will make me feel warmer, both physically and potentially emotionally as well. It felt like an act of self-kindness, and it really did help me not to fall even more into this sad feeling.”
2. Intense Exercise
“I put on some music since I could use having a little fun time, and I put the effort to get my muscles going and dance. I did this for 10 minutes, and I felt more energized after.”
3. Paced Breathing
“I did two minutes of the paced breathing technique - breathing in for 4 seconds, holding my breath for 4 seconds, and then breathing out for 6 seconds, in a repeating cycle.”
4. Muscle Relaxation
“By step four, I already felt better doing the previous three. Nevertheless, I sat comfortably at my desk and did light stretching to futher relax my muscles.”
For further advice on how to use TIPP Skills watch this YouTube video: