How to Use the 4-Step TIPP Tool for Crisis Emotions: Building Your Toolbox

In building the therapy toolbox, you’ve probably learned to breathe. Grounding exercises and breathwork can be cornerstones to healing, but certain levels of stress just stick. That’s why working with your biology can be a benefit to tackle overwhelming feelings. 

The TIPP tool was created to send the body into full relaxation. The four-step process, in parts, forces your anatomy into the “dive reflex;” the same response your body would use if submerged completely in water. It returns your body to homeostasis — in other words, the dive reflex can be compared to your natural reset button. 

Here’s how to perform the TIPP ritual the next time you need relief. 

1) Temperature 

When you’re experiencing intense stress, your heart rate rises naturally. Utilizing cool or cold water can slow your heart rate enough to decrease the stress response in your body. TIPP encourages those feeling anger or frustration to take a cold shower, use ice packs on the back of your neck, or submerge your face in ice water. Any exposure to cold can lower your heart rate enough to return your body to a baseline state. 

The opposite can be used for anxiety or depression. TIPP endorses using heat (a warm bath, cozy blanket, or hot cup of tea) to increase the heart rate. 

Please consult a medical professional before using either technique if you experience health conditions that abrupt temperature changes can negatively impact. 

2) Intense Exercise 

A time-old cure for any kind of negative feeling is to get your body moving. We’re less concerned with the idea of “intense” exercise, because one size doesn’t fit all when it comes to physical activity. Take time to move your body in a way that’s fulfilling to you. If you opt for intense movement, your body may release some of its bottled-up stress — leaving you in a state of natural exhaustion. 

3) Paced Breathing

Box breathing is the next step in this routine, which can help maintain a lower heart rate. Inhale for four seconds, hold for for seconds, exhale for four seconds, and hold for four seconds. Repeat as many times as necessary until you feel stabilized. A fun trick — if counting on your own isn’t working, use a visual (like this one!) to guide you into deeper relaxation. 

4) Progressive Muscle Relaxation

Starting at the top of your body, tense each muscle for 5 seconds, then release. You can work through your body to tense and alleviate your muscles until you’re feeling lose, light, and ready to leave your emotional tension behind. 

TIPP is just one tool that can be beneficial in the aftermath of a stressful moment, or on days you just don’t feel like yourself. Check back here for more tools and therapy tips that can bring peace on even your most difficult days.