The TIP skill is intended to change your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind; where your thinking and behaviors are controlled by your overwhelming emotions.
Tip the Temperature
Tip the temperature of your face with ice water (to calm down fast). Hold your breath, put your face in a bowl of ice water, or hold an ice pack on your eyes and cheeks. Hold for 10 to 30 seconds.
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 (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).