Distress Tolerance Skills - VIDEO 23 - QUIZ

Distress Tolerance: Using the TIP Skill to Change Body Chemistry

• The TIP skill is a distress tolerance skill used to change mood by changing body chemistry.
• Distress tolerance is used when feeling stressed and unable to problem solve.
• Changing the body can change the way one feels and approaches stress.
• The TIP skill stands for Tip Your Temperature, Intensely Exercise, and Paced Breathing, Progressive Muscle Relaxation, and Paired Breathing and Positive Thinking.
• Tip Your Temperature involves using cold to change body chemistry and distract from stress.
• Cold water immersion causes the dive response, calming the autonomic nervous system and reducing the stress hormone cortisol.
• Intense exercise releases endorphins and reduces cortisol, giving a sensation of being less stressed.
• Paced Breathing involves focusing on the breath and counting, slowing down the breath to promote relaxation.
• Progressive Muscle Relaxation involves tightening and then relaxing muscle groups to release tension.
• Paired Breathing and Muscle Relaxation involves tensing muscles as one inhales and relaxing them as one exhales.
• Paired Breathing and Positive Thinking involves inhaling with a positive coping statement and exhaling with the command to relax.
• The TIP skill is a helpful tool for coping with distress and can provide extra benefits and a sense of calm.