Distress Tolerance Skills - VIDEO 12 - QUIZ

Using TIP Skills to Manage Intense Emotions

• TIP skills are used to manage intense emotions and reduce extreme stress.
• TIP skills work by changing body chemistry to reduce extreme emotions quickly.
• There are four TIP skills: temperature, intense exercise, paced breathing, and paired muscle relaxation.
• The temperature TIP skill involves using cold water to decrease heart rate and activate the parasympathetic nervous system.
• To use the temperature TIP skill, plunge your face into a bowl of ice water or hold an ice pack over your eyes and breathe slowly for at least 30 seconds.
• Intense exercise can release some of the stress you're experiencing, even if it's just for a few minutes of jumping jacks or push-ups.
• Paced breathing involves breathing deeply into your belly area, slowing down your pace of breathing, and making your out breath longer than your in-breath.
• Paired muscle relaxation involves tensing and relaxing muscle groups one by one, saying "relax" as you release the tension.
• TIP skills can help you feel more relaxed and behave more skillfully when experiencing extreme emotions.
• If you have a heart condition or are taking medications, consult with a healthcare provider before using the temperature TIP skill.
• Using TIP skills can help reduce emotional intensity and allow for the use of other coping mechanisms.
• Practicing TIP skills regularly can improve emotional regulation and stress management.