TIP Skill
The TIP skill is intended to change your body chemistry fast in order to reduce the intensity of emotion mind.
Tip the Temperature
Tip the temperature of your face with cold water* (to calm down fast) Holding your breath, put your face in a bowl of cold water, or hold a cold pack (or zip-lock bag of cold water) on your eyes and cheeks. Hold for 30 seconds. Keep water above 50°F.
Intense Exercise
Intense exercise (to calm down your body when it is revved up by emotion). Engage in intense exercise, if only for a short while. Expend your body’s stored up physical energy by running, walking fast, jumping, playing basketball, lifting weights, etc.
Paced Breathing
Paced breathing (pace your breathing by slowing it down) Breathe deeply into your belly. Slow your pace of inhaling and exhaling way down (on average, five to six breaths per minute). Breathe out more slowly than you breathe in (for example, 5 seconds in and 7 seconds out).