08/25/2026
When your feeling strong or intense emotions, the best approach is to bring your body down so your mind can do the same. This is where TIPP can be incredibly helpful. TIPP is a set of four coping tools for the moments when you're overwhelmed, panicking, or just can't relax.
Temperature — Briefly submerge or splash cold water on your face or hold an ice pack on your face or the back of your neck for a few seconds. While it sounds too simple, it triggers a reflex that calms your nervous system almost instantly. (Skip this one if you're pregnant or have a heart condition.)
Intense exercise — Jumping jacks, burpees, a fast walk, pushups, or anything that gets your heart rate up for a few minutes. It helps burn off the adrenaline that's already flooding your system.
Paced breathing (or deep breathing) — Slow your breath down and make your exhale longer than your inhale. Try in for 4, hold for 5, out for 6. It tells your body it's safe to relax.
Paired muscle relaxation — Tense a muscle group, like your fists, hold it, then let go and notice the difference. It's a quick way to release physical tension you might not even realize you're carrying.
