Recovery guide
TIPP Skill: a fast body reset
A DBT distress-tolerance skill that uses temperature, intense movement, paced breathing, and muscle release to help calm a body alarm.
T — Temperature
Use a safe temperature change to help interrupt a body alarm, such as holding a cool pack wrapped in cloth or splashing cool water on your face. Avoid extremes and stop if you feel unwell.
I — Intense exercise
Use a short burst of movement that fits your health and ability: brisk walking, climbing stairs, or another controlled activity. The goal is to discharge activation, not to punish your body.
P — Paced breathing
Slow your breathing and make the exhale a little longer than the inhale. Keep it comfortable; stop or return to normal breathing if you feel lightheaded.
P — Progressive muscle relaxation
Gently tense and then release muscle groups one at a time, noticing the difference between holding tension and letting it go.
After TIPP, choose support
TIPP can create enough space to reassess. Reach out to a trusted person, use your safety plan, or contact professional or emergency support when the situation requires it.