Distress Tolerance Techniques: TIPP

TIPP is a simple and effective acronym that stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. Each component of TIPP is designed to help us manage acute distress in a different way.

Temperature: Exposure to cold temperatures has been shown to reduce sympathetic nervous system tone and increase parasympathetic nervous system tone. This means that cold exposure can help us calm down and feel more relaxed. To use this technique, you can try putting your face into a bucket of iced water for 30-60 seconds. While this may sound unpleasant, it can be a powerful tool for managing acute distress.

Intense Exercise: Intense exercise can help disperse the adrenaline rush associated with acute distress. When we experience distress, our body releases adrenaline, which prepares us for fight or flight. However, if we do not use this adrenaline, it can build up and cause us to feel more anxious or agitated. Intense exercise can help us burn off this adrenaline and feel more calm and relaxed. To get the most benefit from intense exercise, it is important to reach our maximal heart rate. Our maximal heart rate is calculated as 220 minus our age. For example, if you are 30 years old, your maximal heart rate would be 190 (220-30=190). To get the most benefit from exercise, we should aim to achieve 90% of our maximal heart rate for 30-second bursts. This can increase our fitness and also reduce our emotional distress.

Paced Breathing: Paced breathing is a technique that involves slowing down our breathing to help us feel more calm and relaxed. To use this technique, we should inhale for 4 seconds, hold our breath for 4 seconds, and then exhale for 4 seconds. This can be repeated for several minutes until we feel more calm and relaxed.

Progressive Muscle Relaxation: Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in our body. This can help us release tension and feel more relaxed. To use this technique, we should tense our muscles for 5-10 seconds and then relax them for 10-20 seconds. This can be repeated for several minutes until we feel more relaxed.

Discussions and comments in our videos are for informational purposes only and should not replace the advice of your medical professional. Please consult with your doctor before making any changes to your medical treatment or lifestyle.

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