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Now I often use the skills to help calm me down. What are TIPP skills?
TIPP is an acronym that stands for: Using an ice-pack under your eyes, and tipping your head down can also help. This works to help you calm down, because of the mammalian dive reflex, which slows your heart rate down. This skill is an easy skill to do anywhere, at anytime. Examples of intense exercise are: To try paced breathing, breathe out longer than you breathe in.
Tensing, then relaxing a body part from your head to your feet or vise versa. An example is tensing then relaxing your feet, then calves, then thighs, and so on. Paired muscle relaxation can be helpful because when your muscles are relaxed, they require less oxygen which will slow your heart rate down.
You can use this skill to help you fall asleep as well!
But what are examples of when you can use these skills? You can also use these skills for stress, crisis moments, stressful family events, and before you go to work or school.
I learned these skills in my DBT skills class. Here is a link to one of the places you can buy this book on Amazon through this link.A Day Without Sunshine, Episode 3 of The Way to Your Heart in LINE WEBTOON.
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