Tips for Handling an Emotional Crisis
Navigating Emotional Crises with the DBT TIPP Skills
We all experience times when our emotions feel overwhelming, reaching a 10/10 intensity. During these moments, it can feel impossible to do anything effective. I've been there, and I know how hard it can be to manage those intense feelings. That's why I want to share a set of skills that have been incredibly helpful for many people: the DBT TIPP skills.
When your emotions feel completely overwhelming and you need to calm down quickly, these skills can be a lifesaver. They won't make your feelings disappear, but they can help you calm your body down so that you can weather the storm and handle whatever comes next.
TIPP: Four Skills to Help You Calm Your Body
T - Tip the Temperature: Cool Down Fast
Submerge your face in icy cold water or hold an ice pack on your eyes and cheeks. Hold your breath and keep the cold on your face for about 30 seconds. This helps your body calm down quickly.
I - Intense Exercise: Burn Off That Energy
Get moving with some intense exercise, even if it's just for a minute or two. Run, walk fast, jump, dance, or do any activity that gets your heart pumping. This helps your body release built-up energy from strong emotions.
P - Paced Breathing: Slow and Steady Breaths
Breathe deeply into your belly. Slow down your breathing to about 5-6 breaths per minute. Try breathing in for 5 seconds and out for 7 seconds. This helps to activate your body's relaxation response, which can slow down your heart rate, relax your muscles, and lower your blood pressure.
P - Paired Muscle Relaxation: Tense and Release
While breathing deeply into your belly, gently tense your muscles. Notice the tension. Breathe out and say "release" in your mind as you let go of the tension. Notice the difference. This helps to release tension and discomfort in your body.
And, Remember:
These skills are here to help you manage intense emotions by calming your body. They won't make your feelings go away, but they will help you handle them better. Use these techniques to bring your body back to a calmer state, so you can take the next steps to care for yourself and do what matters.
If you would like to learn more, check out this DBT TIPP skills handout & worksheet.
Take care and be kind to yourself,
Jayne